Run - 15min tempo run

10 min warm up jog. After jogging do any drills and strides needed to get ready.

Now run 15minutes at tempo pace (10:00-9:55 pace). This is the pace that you can hold for around about an hour.

Afterwards, run 10-15min cool down jog

Planned: 45:00

Run - Easy 20minute run

This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.

Planned: 20:00

Run - Easy Run

This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.

Planned: 30:00

Run - Hills

20 minute jog warm up. Afterwards, complete any drills, stretching and strides that you feel necessary.

7x 30 sec hill reps @ mile effort with jog down recovery

Cool down 10 min

Planned: 40:00

Run - Long Run

The general Idea is that you want to run easy for the first half then if you feel good (and only if you feel good) you can pick it up for the second half.

Be smart with your training. If you’re on hilly terrain or feeling beat up, keep everything very under control.

Planned: 1:00:00

Rest Day - Rest Day

Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration