Run

• 40m
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Run Speed
Speed/Efficiency
40
WU: 10'
MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
CD: 10'
Stretch when done and add in Core training.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 45

Run

• 1h 10m
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Run Base
Strength
70
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Run

• 30m
• -----
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Endurance
30
Run very easy or cross train for 1 hour - bike or swim is ok.

Run

• 1h 15m
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Run Hill Repeats
Strength
75
WU: 15'
MS: Then run 10x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core training.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 45

Run

• 20m
• -----
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Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run

• 45m
• -----
• -----

Run Base
Endurance
45
Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.