Run
Threshold Run
Warm up : 2-3 miles relaxed running w. 3/3 nasal breathing
8 x 100m OTM
Mid-Distance : 5k @ 1/2 marathon pace
Marathon : 10k @ marathon pace
Ultra : 12k @ marathon pace
6 x 200m on a 1:30 cycle, use remaining time as recovery
Cool Down : 2-3 miles relaxed running w. 3/3 nasal breathing