Run

Threshold Pace Intervals

Warm up : 2-3 mile run + run drills

Mid-Distance : 1 x (2k, 1k, 800m, 400m, 2k)

Marathon : 2 x (2k, 1k, 800m, 400m, 2k)

Ultra : 3 x (2k, 1k, 800m, 400m, 2k)

Cool Down : 2-3 miles relaxed running

Foundation Training