Run

Short Intervals

Warm up : 1-3 miles relaxed running w. 3/3 NB + Drills

Mid-Distance : 3 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Marathon : 5 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Ultra : 6 x (100m, 200m, 400m) w. 0:30 resting recovery w. 400m run between sets

Cool Down : 1-3 miles relaxed running w. 3/3 NB + Drills