Run
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Long Run with M pace segments
Mid-Distance 20k w. 2 x 5k @ M pace take up to 5:00 between efforts
Marathon : 30k w. 2 x 5k @ M pace with 10 x 1:00 RPE 8 w. 1:00 running recovery
Ultra : 40k w. 3 x 5k @ M pace with 10 x 1:00 RPE 8 w. 1:00 running recovery