Run
Warm up : 2-3 miles relaxed running + drills
Mid-Distance : 4 x 300m // 4 x 1200m
Marathon : 5 x 300m // 5 x 1200m
Ultra : 6 x 300m // 6 x 1200
Recovery : 300’s 1:1 // 1200’s 1:1/2
Cool Down : 2-3 miles relaxed running w. 3/3 NB
Run
Warm up : 2-3 miles relaxed running + drills
Mid-Distance : 4 x 300m // 4 x 1200m
Marathon : 5 x 300m // 5 x 1200m
Ultra : 6 x 300m // 6 x 1200
Recovery : 300’s 1:1 // 1200’s 1:1/2
Cool Down : 2-3 miles relaxed running w. 3/3 NB
If you want to become a better runner and stay injury-free then you need to do Strength and Mobility - SAM - after every run. Specifically, Core Strength, Hi...