Run
Long Run
On trail or soft surface @ aerobic threshold pace with marathon pace efforts
Mid Distance : 20k ( for the last 10k 1:00 @ M pace at the top of every 1k )
Marathon : 30k ( for the last 10k 1:00 @ M pace at the top of every 1k )
Ultra : 40k ( for the last 10k 1:00 @ M pace at the top of every 1k )