Regeneration Run / Aerobic Threshold Pace
Ae T pace (180 - your age) / 3/3 inhale/exhale nasal breathing
Middle Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Cash Out : 6-8 x 100m w. 100m walking recovery
Strength & Conditioning
5 rounds
15 KB Swing
10 Burpee
rest 5:00
5 x 5 Back Squat @ 65% of your TM