Run
Regeneration Run
Aerobic Threshold Pace w. 3/3 NB
Mid-Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Finish with 8 x 100m w. 100m walking recovery, use metronome set @ 90bpm synced to left foot. The goals is to focus on your cadence not your pace.
Strength
5 x 5 Curtis P
1 rep = (Clean, Lunge Left, Lunge Right, Push Press)
rest 2:00 between rounds, rest 5:00 after your final set.
Conditioning
10:00 AMRAP
20 Double Under
15 Sit up