Run

Timed Intervals @ Threshold Pace

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

Mid-Distance : 5 x 3:00 w. 1:30 running recovery

Marathon : 5 x 4:00 w. 2:00 running recovery

Ultra : 5 x 6:00 w. 3:00 running recovery

Cool Down : 20:00-30:00 @ E pace