Run
Aerobic Threshold Pace w. marathon paced segments
9 miles w. 3/3 count nasal breathing for the first 5 miles, for the final 4 miles, 3:00 @ marathon pace every mile on the mile returning to nasal breathing for the remainder of the mile.
Warm Down
1:00 Squat Hold
10 Step up to Reverse Lunge e/l
10 Single Leg Glute Bridge
20 Sit up
1:00 Boat Pose
20 Push up
1:00 Plank
10 Lunge Twist
1:00 Russian Twist