Run

Regeneration Run

Aerobic Threshold Pace / 180 - age / 3:3 nasal breathing

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash Out : 10 x 0:20 w. 1:00 resting recovery returning to nasal breathing

Cool Down

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