Run

Intervals / Threshold Pace

2-3 miles relaxed running + Drills

Mid-Distance : 5 x 800m w. 1:30 resting recovery

Marathon : 7 x 800m w. 1:30 resting recovery

Ultra : 9 x 800m w. 1:30 resting recovery

Cool Down : 2-3 miles relaxed running

If you want to become a better runner and stay injury-free then you need to do Strength and Mobility - SAM - after every run. Specifically, Core Strength, Hi...