Run

Fartlek @ Threshold Pace

Mid-Distance : 10k for the final 5k - 1:00 RPE 7/8 at the top of every K

Marathon : 12k for the final 6k - 1:00 RPE 7/8 at the top of every K

Ultra : 15k for the final 8k - 1:00 RPE 7/8 at the top of every K

Cool Down