Run

Regeneration Run

Aerobic Threshold Pace

180 - age // 3:3 nasal breathing

Mid-Distance : 12k

Marathon : 15k

Ultra : 20k

Cash out // 8 x :20 w. 1:00 walking recovery

For the :20 goes, use the metronome set @ 90bpm. Focus on your posture and cadence

Cool Down

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