Run

Turnover Recovery

use metronome set to 90 bpm synced to pull your

Warm up : 2-3 miles w. 3/3 NB + run drills

Mid Distance : 7 x 150m

Marathon : 9 x 150m

Ultra : 11 x 150m

All with 1:1 walking recovery

Cool Down : 1-3 miles relaxed running