Run
Short Intervals / VDOT O2 @ Repetition Pace
4 x 300m with 2:00 resting recovery
Ultra : 4 x ( 4 x 300m ), 400m running recovery between set
Marathon : 3 x ( 4 x 300m ) / 600m running recovery between sets
Mid Distance : 2 x ( 4 x 300m ) / 800m running recovery between sets