Run

Long Run

Aerobic Threshold Pace w. M pace closer

180 - age / 3:3 Nasal Breathing

Mid-Distance : 10 miles, final 2 miles @ M pace

Marathon : 13 miles, final 3 miles @ M pace

Ultra : 16 miles, final 5 miles @ M pace

Cool Down

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Disclaimer** This an advanced routine. IF at any point you experience compression in your lower back or any other fault in form, stop your session and cont...