5 min
6:13 – 7:53 /km
@ Zone 1 (60% – 76%)
35 min
5:26 – 6:12 /km
@ Zone 2 (77% – 87%)
5 min
6:13 – 7:53 /km
@ Zone 1 (60% – 76%)
Note: Zones depend on your individual lactate threshold. Every athlete has a different threshold pace and therefore a different allocated pace to the zones. Your pace might be slower or faster.
Depending on your skill level the duration of the runs will also change. Beginner will have shorter daily sessions than an Advanced Ultra Distance Runner.
CROSS TRAINING
Optional to Foundation Run
Strength Training, Mobility Training or endurance building sport like cycling or swimming.
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