Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 Nasal Breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

Cash out : 8 x 100m OTM (use metronome set to 90bpm synced to pull your non dominant foot on the beat)

Cool Down

Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com