Run
Speed Turnover / Repetition Pace / Running Economy
Warm up : 20:00 - 30:00 @ E pace + run drills
Mid Distance : 4 x (200m / 400m) with 1:1 distance recovery
Marathon : 6 x (200m / 400m) with 1:1 distance recovery
Ultra : 8 x (200m / 400m) with 1:1 distance recovery
Cool Down : 20:00 - 30:00 @ E pace