Run

Marathon Pace Long Intervals

Warm up : 2-3 miles @ E pace + run drills

Value for Value

MId-Distance : 2 x 3k w. 2:00 resting recovery

Marathon 2 x 5k w. 3:00 resting recovery

Ultra : 2 x 8k w. 5:00 resting recovery

Cool Down : 2-3 miles @ E pace