April 6

Run

Short Intervals

Warm up: 100 heel pull, lunge matrix, 2 miles easy pace + form drills

12 x 300m – I pace w. 2:00 recovery

Warm Down

2 miles easy pace + 100 heel pull

2 rounds for movement quality

10 Reverse lunge

10 Prone Plank leg lift

10 Bird Dog

10 Straight leg fire hydrant

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