WARM UP
1 Mile progressing effort to Zone 2
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MAIN SET
2 Miles in Zone 2
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COOL DOWN
1 Mile decreasing effort to Zone 1

WARM UP
1 Mile progressing effort to Zone 2
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MAIN SET
Repeat the following 2 times:
.5 Mile in Zone 3
.25 Mile Pickup
.25 Mile Zone 2
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COOL DOWN
1 Mile decreasing intensity as you go

Lying on Back:
Hip Crossover (http://lewisvillemassage.com/images/hip-crossover.jpg) - Arms out in the "T" position, feet flat on the floor, knees bent and together. Roll both knees to the right side slowly controlling the lowering of your legs, letting the weight of your legs pull to end range even if the opposite shoulder comes off the floor; pause briefly, then in a controlled manner, take the legs to the opposite side. Hold 5 seconds each time and repeat 3 times to each side.
Hip Rotation (http://lewisvillemassage.com/images/hip-rotation.jpg) - Arms out in "T" position, knees bents, feet flat on floor slightly wider than shoulder width apart, anchor the right foot to the floor while letting the left knee roll inward and letting the weight of the left leg pull to end range, pause 5 seconds, return to starting position and repeat with right knee. Keep your anchored foot flat on the floor as you move the opposite leg. Repeat 3 times to each side.
Leg Overs (http://lewisvillemassage.com/images/leg-over1.jpg and http://lewisvillemassage.com/images/leg-over2.jpg) - Arms out in "T" position, legs straight on the floor. Lift leg up as high as you can while keeping the knee straight and then cross it over your body toward the floor. Keep core tight and return to the starting position. Hold 5 seconds each time and repeat 3 times to each side.
Lying on Stomach:
Scorpions (http://lewisvillemassage.com/images/lying-on-stomach.jpg) - Arms out in "T" position, legs straight on the floor. Lift one leg up and over toward the opposite shoulder being sure to bend the knee and keep the leg abducted (apart from opposite leg), hold 5 seconds then return to starting position and repeat to the opposite side. Be sure not to let you thigh drop toward the opposite leg. Hold 5 seconds each time and repeat 3 times to each side.
Press Ups (http://lewisvillemassage.com/images/press-ups.jpg) - Hands under shoulders, press up while keeping low back and gluten relaxed. Go as far as you comfortably can, pause 5 seconds, and return to starting position. Repeat 3 times.
Inch Worms (http://lewisvillemassage.com/images/inch-worms1.jpg and http://lewisvillemassage.com/images/inch-worms2.jpg) - Start in a push up position and walk your feet toward your hands keeping your knees straight and your heels on the ground. Stop when you feel a stretch in the back of your legs then slowly walk your hands away from your feet until the stretch goes away. You are only doing this movement one time.
Sprinters Stretch (http://lewisvillemassage.com/images/sprinters-stretch1.jpg and http://lewisvillemassage.com/images/sprinters-stretch2.jpg and http://lewisvillemassage.com/images/sprinters-stretch3.jpg and http://lewisvillemassage.com/images/sprinters-stretch4.jpg) - Kneel on your right knee with your left leg in front of you with your foot flat on the ground. Place your hands on the floor to support yourself and straighten your left him and knee slowly, keeping your foot flat. Hold for 5 seconds, lower and repeat two more times. Repeat the stretch with your left foot turned out, then with your left foot turned in. Then reset the entire exercise with your right leg in front and repeat the whole thing.
Spider Man (http://lewisvillemassage.com/images/spiderman2.jpg and http://lewisvillemassage.com/images/spiderman2-08.jpg) - Lunch forward onto your right leg. Bring your right arm to the inside of the right leg and lower your hips toward the floor until you feel a stretch in the left hip flexor. Hold for 10 seconds while keeping your back leg straight then drop your back knee to the ground, bend the back knee and grab your foot with your opposite hand, bring foot toward your flute ad you lower your hips to the ground. Hold this for 10 additional seconds.
Thread the needle Stretch (pigeon pose) (http://lewisvillemassage.com/images/thread-the-needle1.jpg and http://lewisvillemassage.com/images/thread-the-needle2.jpg) - On hands and knees, lift one leg up and over the opposite ankle, s

WARM UP
1 Mile increasing intensity every minute to Zone 2
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MAIN SET
Repeat the following 3 times:
.5 Mile in High Zone 2
.25 Mile Pickup
.25 Mile Low Zone 2
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COOL DOWN
1 Mile decreasing intensity

HIT THE LEGS ESPECIALLY!

WARM UP
1 Mile increasing effort to Zone 2 Pace
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MAIN SET
1 Mile Steady in Zone 2
----then----
2 Miles High Zone 3
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COOL DOWN
1 Mile decreasing effort every .5 Mile

Repeat the following 3 times:
10 Monster Walks leading with each leg. (https://youtu.be/RJpoUJaHVVA)
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10 Two-Legged Squats (https://youtu.be/ml1OeAljIp0)
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10 Prone Alternate Arm & Leg Lift (https://youtu.be/YrrnXPh3gb8)
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10 Glute Bridge
(https://youtu.be/8bbE64NuDTU)
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10 Glute Kickbacks on each side (https://youtu.be/26qmCoP8IyA)