Train

Warm-up: Ankle, Calf, & Hip Mobility

Skills: Metronome step drills, Fall + Pull

Run: 9km @ Zone 2

Calculate Zone 2:

(220 - age in years)0.6 + resting heart rate = lower range
(220 - age in years)0.7 + resting heart rate = upper range

ie for a 50 year old with a resting heart rate of 60 bpm

ie: 220 - 50 years = 70 x 0.6 = 42 + 60 = 102 as your lower limit
220 - 50 years = 70 x 0.7 = 49 + 60 = 109 as your upper limit

Zone 2 = running with heart rate between 102 and 109 beats per minute

OR

Run at a pace that you can maintain a conversation without taking breaks for an extra breath