Run
Regeneration Run / Aerobic Threshold Pace
180 - age w. 3/3 nasal breathing
Mid-Distance 8-10k
Marathon : 10-12k
Ultra : 15k
Preferably on trail or soft surface, avoid the roads when every possible
All groups finish w. 8 x 100m w. 100m walking recovery, use metronome set @ 90bpm synced to pull your right foot on the beep. Focus on your cadence/pull rather than your pace.
At the very least for your warm up / cool down walk for 5-10 minutes and focus on smooth, controlled nasal breathing on 6-3-9, inhale, hold exhale.