Run
Warm Up: 2-3 miles relaxed running + running drills
Mid-Distance : 3 x 2k @ T pace w. 1:00 resting recovery
Marathon : 4 x 2k @ T pace w. 1:00 resting recovery
Ultra : 5 x 2k @ T pace w. 1:00 resting recovery
Cool Down : 2-3 miles relaxed running