Run

Regeneration Run

Aerobic Threshold Pace

180-age // 3:3 nasal breathing

Mid DIstance : 8k

Marathon : 10k

Ultra : 12k

Cash Out

8 x 0:20 with metronome set to 90bpm synced to pull right foot on the beat w. 1:00 resting recovery

Cool Down

Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com