1 set of core
x10
Brace
Bridge
Quadruped SL HE

5x400m w/ 5 min rest – 68,65,65,65,64.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

36x200m w/ same rest – 41-42s.

2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1L deadlift w/ 20kgs x5
TRX row w/ 35 lbs x5
Kneeling OH Press w/ 40 lbs x5

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x1000m w/ same rest – 3:23,3:19,3:18,3:17,3:18,3:18,3:24,3:22..

Happy to do the workout but I need to go faster. I think I need to take out Monday’s split squats and try doing only tempo runs on Tuesday.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

36x200m w/ same rest – 37-38s.

2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
Rear Foot Elevated Split Squat w/ 24kgs x5
Chinups w/ 20kgs x2-3
1A elevated pushups x5

12x150m w/ 3 min rest. 18-19 seconds per interval.