Run
M Pace Long Intervals
Warm up : 2-3 miles @ E pace + run drills of your choice
Mid-Distance: 2 x 3k w. 3:00 resting recovery returning to nasal breathing
Marathon: 3 x 3k w. 3:00 resting recovery returning to nasal breathing
Ultra : 4 x 3k 3:00 resting recovery returning to nasal breathing
Cool Down : 2-3 miles @ E pace