Run
Aerobic Threshold Pace + Fartlek Closer
Mid Distance : 10k
Marathon : 12k
Ultra : 15k
For the final 5k - 1:00 RPE 7/8 with 2:00 running recovery, returning to nasal breathing
Finish with 5 x 50m-75m RPE 8 + 20 walking lunge with 1:30 walking recovery