Friday

Pedestal Routine: 240 crunch low reach & 160 crunch low reach with twist & 2 x 20 prone elbow stand single leg raise
Core: 15-minutes60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises

Easy 8 miles

Tempo Warmup with 4 x60 meter strides: High knees, buttkicks, 1-2 high knees, 1-2 buttkicks, A-skip, B-skip

Stretching