Run
Mid-Distance 4 x 1k @ T Pace w. 1:30 resting recovery
Marathon 6 x 1k @ T Pace w. 1:00 resting recovery
Ultra : 8 x 1k @ T Pace w. 1:00 resting recovery
Use the Daniel’s VDOT Calculator to determine your T Pace.
Remember to Invest 20/25 minutes into warming up & cooling down.