Run

Long Run / Aerobic Threshold Pace

180 - Age / 3:3 Nasal Breathing

Mid-Distance : 12 miles

Marathon : 15 miles

Ultra : 20 miles

for all finish with the last 3 miles @ Marathon Date Pace

Warm Up / Cool Down

This routine strengthens the back and the lower body. It's part of the Preventive content in Building a Better Runner, Vol.1. Learn more at RunningDVDs.com.

Runners who improve balance (i.e. improving proprioception) decrease the chance of both lower leg and foot injuries, but also injuries further up the kinetic...

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