Run

Intervals // Threshold Pace

Warm up : 1 mile walk, 2 mile walk + Drills

Mid-Distance : 5 x 600m @ T pace w. 1:00 resting recovery

Marathon : 5 x 800m @ T pace w. 1:00 resting recovery

Ultra : 5 x 1000m @ T pace w. 1:00 resting recovery

Cool Down : 2 mile run, 1 mile walk

If you want to become a better runner and stay injury-free then you need to do Strength and Mobility - SAM - after every run. Specifically, Core Strength, Hi...