Run

Threshold Intervals

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

Mid-Distance : 2 x ( 2k, 1k, 500m ) w. 1:1 recovery

Marathon 3 x ( 2k, 1k, 500m ) w. 1:1 recovery

Ultra : 4 ( 2k, 1k, 500m ) w. 1:1 recovery

Cool Down : 2-3 miles relaxed running