Run
Fartlek
Warm up : 20:00 - 30:00 + run drills
Mid-Distance : 5:00 - 4:00 - 3:00 - 2:00 - 1:00 with RPE of 7
Marathon : 7:00 - 6:00 - 5:00 - 4:00 - 3:00 - 2:00 with RPE of 7
Ultra : 10:00 - 8:00 - 6:00 - 4:00 - 2:00 - 4:00 - 6:00 with RPE 7
all with 1:1 running recovery
Cool Down