Run

Threshold Intervals

Warm up : 2-3 miles relaxed running + run drills

Mid-Distance : 4 x (1k rest 1:00 / 400m rest 3:00)

Marathon : 5 x (1k rest 1:00 / 400m rest 3:00)

Ultra : 6 x (1k rest 1:00 / 400m rest 3:00)

Cool Down : 2-3 miles