Run

Intervals / Repetition Pace

Warm up : 2-3 miles easy pace + run drills

4 x 100m RPE 6 w. 100m walking recovery

6 x 100m OTM RPE 7

Mid-Distance : (200-400-600m) x 3 w. 1:1 running recovery

Marathon : (200-400-600)m x 4 w. 1:1 running recovery

Ultra : (200-400-600m) x 5 w. 1:1 running recovery

Cool Down 2-3 miles relaxed running

2 rounds / 10 reps each movement