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Workout routine

RUN
2 mile warm up (3.2) (5 min per k)
8 mile tempo run (12.8) (6:20 min mile pace) (3:57km pace)

800m jog recovery
4 x 800m repeated (below 6 mi per mile pace) (3:42k)
1 min 30 second ret between

GYM - Back focused training
1. Pull ups - 4 sets as many as possible
2. Deadlifts - Strength to 5 reps
3. Lat pull down - 4x12 reps
4. Straight arm pull down - 4x12 reps
5. Ring pull ups - 4 sets as many as possible


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