Run
Short Intervals @ Repetition Pace
Warm up : 20:00 - 30:00 @ E pace + run drills
Mid-Distance : 2 x (200 - 400 - 600 ) with 1:1 running recovery
Marathon : 3 x (200 - 400 - 600 ) with 1:1 running recovery
Ultra : 4 x (200 - 400 - 600 ) with 1:1 running recovery
Cool Down
