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Rhys Marshall on Instagram: "So simple it’s crazy ⬇️ 1. Easy Runs • Great for recovery and building the lower end of your aerobic system. • Done at a ‘conversational’ pace • Should make up 70-80% of your training 2. Long Runs • Extend by 10mins a week until around 90-120mins • Include some steady, tempo, or progressive efforts when in a race block 3. Speed Work • Pushing the upper limit of your paces • Think 400’s, 800’s, 1K’s, Miles or Norwegian 4x4 • You can also incorporate 100-200m strides o

@physiosharks_ | Dead Bug exercise ⬇️ Primary muscles activated • Transversus abdominis (core stabilization) • Rectus abdominis • Internal & External... | Instagram