Run

Fartlek @ Threshold Pace

Value for Value

Warm up : 20:00 - 30:00 @ E pace + run drills

1 round = 2:00 RPE 7 w. 3:00 running recovery / 3:00 RPE 7 w. 2:00 running recovery

Mid Distance : 3 rounds

Marathon : 4 rounds

Ultra : 5 rounds

Cool Down : 20:00 - 30:00 relaxed running