Run
Thursday Threshold / Threshold Intervals
Warm up : 2-3 miles @ E pace + run drills
Mid-Distance : 3k, 2k, 1k w. 3:00, 2:00 & 1:00 resting recovery
Marathon : 3k, 2k (2 x 1k) w. 3:00, 2:00 & 1:00 resting recovery
Ultra : 3k, 2k (3 x 1k) w. 3:00, 2:00 & 1:00 resting recovery
Cool Down : Foundation Training