Run
DLoad your run volume and focus on recovery this week
Easy run + Fartlek Closer
VDOT O2 Easy Pace / 180 - age / 3:3 Nasa Breathing
Mid Distance : 8k
Marathon : 10k
Ultra 12k
5k relaxed running, the for the remainder of the run at the top of every 1k, 1:00 RPE 7 returning to nasal breathing for the remainder of the k.