Run

Repetition Pace Intervals ( 200 - 400 - 600 ) w. 1:00 - 2:00 - 4:00 resting recovery

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

Mid-Distance : 2 rounds

Marathon : 3 rounds

Ultra : 4 rounds

Cool Down : 2-3 miles @ E pace

Value for Value