THURSDAY (23 JUNE 16)

RUN: 3 Miles

1st Mile at 75-80% max pace.
2nd Mile at 85-90% max pace.
3rd Mile at 75-80% max pace.


Then 5 x 100m strides*

*Take off at a brisk pace, try to reach your max 800m pace in the first 20-30m.  Once there settle in and try to maintain that pace for the remaining distance, using as little active effort as possible.

Then

15 Min Mobility:

Spend 10-15 minutes real working on your posterior chain; focusing on hips and hamstrings.