Run

Regeneration Run

Aerobic Threshold Pace

180 - age / 3:3 NB

Mid-Distance : 8k

Marathon : 12k

Ultra : 15k

8 x 75-100m w. (=) walking recovery

use metronome @ 90bpm synced to pull your left foot on the beat, focus on your posture and cadence rather than your speed/pace

Cool Down

3 Rounds / 10 reps each exercise

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.