Run

Aerobic Threshold + Fartlek Closer

Mid-Distance : 10k - for the final, 3k - 1:00 RPE 7 with 1:00 running recovery

Marathon : 12k - for the final, 5k - 1:00 RPE 7 with 1:00 running recovery

Ultra : 15k - for the final, 5k - 1:00 RPE 7 with 1:00 running recovery

Cash out : finish with 5 x 20 walking lunge with 1:00 walking recovery