Run
Interval @ Threshold & Interval Pace
2 x 400m @ I pace, 1 x 1 mile @ T pace, 2 x 400m @ I pace
2:00 resting recovery after the 400 segments, 1:00 recovery after the 1 mile interval
Warm up : 20:00-30:00 relaxed running + run drills
Mid Distance : 2 rounds
Marathon : 3 rounds
Ultra : 4 rounds
Cool Down : 15:00 - 20:00 relaxed running