Run
Marathon Paced Run
Warm up : 20:00-30:00 @ E pace + run drills
Mid-Distance : 6k @ M Pace with 4:00 running recovery, 2k @ T pace
Marathon : 8k @ M pace with 5:00 running recovery, 2k @ T pace
Ultra : 10k @ M pace with 6:00 running recovery, 2k @ T pace
Cool Down : Foundation Training + 8 Point Tabata Plank