Run

Interval Training / VDOT 02

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

4 x 300m @ Repetition Pace w. 2:00 resting recovery 800m @ Interval Pace with 1:00 resting recovery

Mid Distance : 3 rounds

Marathon : 4 rounds

Ultra : 5 rounds

Cool Down : 20:00-30:00 @ E pace - 15:00 Static Stretching