Run
Regeneration Run
Aerobic Threshold Pace / 180 - age / 3:3 NB
Mid-Distance : 8k
Marathon : 10k
Ultra : 12k
Cash Out : 6 x 75m-100m RPE 7/8 w. 1:00 walking recovery returning to nasal breathing
Cool Down : Foundation Training + 8 Point Tabata Plank