August 31

Run

Longe Run / Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 4h:00 alternating 30:00 hike/run

Marathon : 3h:00 alternating 30:00 hike/run

Middle Distance : 2h:00 alternating 30:00 hike/run

Included in your final 30:00’s of running, alternating 5:00 @ M pace, 5:00 w. 3/3 nasal breathing

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock