Run

• 50m
• -----
• -----

Speed
Strength
50
10' WU. Then 30' tempo run at LT or 8k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.

Run

• 45m
• -----
• -----

Run Base
Endurance
45
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.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Run

• 2h 40m
• -----
• -----

Run Base
Endurance
160
Run 2:40 - first 20' easy - get warmed up. Then 30' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 30' at Z3, just be uncomfortable, then 30' at Z2, maybe jump on track to pace? Then 30' at Z3 again, and 20' to cool down.

Run

• 1h 00m
• -----
• -----

Run Base
Strength
60
Run 60' 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.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Run

• 30m
• -----
• -----

Run Base
Endurance
30
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.