Run
Timed Intervals @ Threshold Pace
Warm up : 2-3 miles relaxed running + run drills
Mid-Distance : 6 x 3:00 w. 2:00 running recovery
Marathon : 8 x 3:00 w. 2:00 running recovery
Ultra : 10 x 3:00 w. 2:00 running recovery
Cool Down: 2-3 miles relaxed running