Workout Wednesday
Warm Up : 20:00 - 30:00 minutes @ E pace + run drills
Mid-Distance : 5 x 1000m @ T pace w. 1:30 resting recovery
Marathon : 4 x 2k @ T pace w. 2:00 resting recovery
Ultra 3 x 3k @ M pace w. 3:00 resting recovery
Cool Down : 20:00 - 30:00 relaxed running