Aerobic Threshold Pace w. pick ups

Warm up : hip circle, 3 point calf raise, split squat, lateral lunge, reverse lunge, air squat, good morning, hindu squat, trunk twist, reverse lunge twist, seasaw walk (10 reps of each movement)

10k w. 3/3 count nasal breathing

3k w. :30 comfortably fast w. 2:00 running recovery

Warm Down


Plank Pose 1:00

10 Push up to Lateral Plank

10 Cat/Cow

10 Lateral Plank Leg Raise

10 Bird Dog

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

10 Fire Hydrant

10 Donkey Kick

1:00 Boat Pose