Run
Fartlek
Mid-Distance : 12k
Marathon 15k
Ultra 17k
For all the final 6k, on the top of every kilometer, 1:00 RPE 8 returning to nasal breathing for the remainder of the kilometer.
Cash out : 4 rounds - 20 walking lunge + 75m RPE 8 w. 2:00 resting recovery
Cool Down