Dynamic Flexibility
Tilt Walk -10/side
Zombies - 10/side
Trunk Rotation-10/side
Lunge Walk-10/side
Lateral Lunges-10/side
Forward Leg Swing-10/side
Lateral Leg Swing-10/side
Heel Bounce-20/side

Recovery Run + Hill
1.5 miles @5.0mph
1x30s @10%incline-7mph
1.5 miles @5.0mph
Stretch

3.1miles-36:57 (5.03mph/11:55 pace)

St Malachi 5 miles and Hermes 10 miles both fit perfectly into the training schedule, so I will be signing up for them.