DAY 16:

Workout Description: Easy Effort Run
Total Duration:
N: 45-60 minutes
I: 60-75 minutes

Choose terrain that is relatively flat, rollers or runnable grade. Run at an easy effort.

Coaches Notes: Easy effort is slow enough that you could speak a full sentence without having to take extra breaths between words. Generally it is slower than you think you should.

Optional Crosstraining:

After your run, complete:
40 walking lunges (R+L=1) 

*Take it up a notch by making them lunge switches: 

3 sets of 12-15 quadruped hip extensions (R+L=1)