3k-10k: 4-7 miles easy
10k-21k: 6-8 miles easy
21k+: 20 min easy pace + 20 minutes threshold pace + 20 minutes easy
Strides: 6 x 150m
Strength: 10 Sets of; 1 min plank or hollow + 20 push ups + 6 pull ups
Mobility: 15 minute ice bath followed by 15 minute warm shower
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