Run
Turnover Recovery / Interval Pace
Warm up : 1 mile walk, 2 mile run + Drills
Mid-Distance : 8 x 200m w. 1:00 resting recovery
Marathon : 10 x 200m w. 1:00 resting recovery
Ultra : 12 x 200m w. 1:00 resting recovery
Cool Down : 2 miles relaxed running