Run

Threshold Intervals

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

Mid-Distance: 2 x (1k, 2k, 1k) 1:00 per k, resting recovery

Marathon: 3 x (1k, 2k, 1k)

Ultra 4 x (1k, 2k, 1k)

Cool Down : 2-3 miles relaxed running