3k-10k: Easy run of 5-8 miles
10k+: Easy run of 7-11 miles
Strides: 300, 200, 100m
Strength:
A. Pull Ups; AMRAP; 5 sets; 3 minutes rest
B1. Back Extensions; 4 sets of 15; 30s rest
B2. Sit Ups; 4 sets of 15; 1 minute rest
C. Plank complex unbroken; 4 sets of 30s front, 20s each side; 2 min rest
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