November 8

Run

Regeneration Run

Aerobic Threshold Pace / 180 - age / 3:3 NB

Mid-Distance : 10k

Marathon : 12k

Ultra : 15k

Cash out : 6 x 75m-100m + 20 walking lunge w. 1:30 resting recovery

Cool Down / Foundation Training + 8 Point Tabata Plank

Value for Value