Run
Speed Development
Warm up : 2-3 miles relaxed running + running drills
Mid-Distance : 7 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Marathon : 8 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Ultra : 9 x 150m ( 50m build (REP 7) / 50m spring (RPE 8) / 50m Float (RPE 6)
Cool Down : 2-3 miles @ E pace