PT /
Endurance Focused Lift 30 min run
or OFF 6-8 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery PT /
Endurance Focused Lift 30 min run
or 45-60 min
cross-train 75-90 min 30 min
or OFF PT /
Endurance Focused Lift 30 min run
or OFF 4-6 x 800m @ HM w/ 2 min jog recovery PT /
Endurance Focused Lift 30 min run
or 45-60 min
cross-train 75-90 min 30 min
or OFF PT /
Endurance Focused Lift 30 min run
or OFF 3-4 x 1 mile @ M-HM w/ 1 min walk recovery PT /
Endurance Focused Lift 30 min run
or 45-60 min
cross-train 75-90 min 30 min
or OFF PT /
Endurance Focused Lift 30 min run or OFF 45 min run PT /
Endurance Focused Lift 30 min run
or 45-60 min
cross-train 10 miles 30 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 8-10 x 45 sec hill w/ jog down recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 12 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 25-35 min
Continuous @ M PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 14 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-45 min
or OFF 8 -10 x 60 sec hill w/ jog down recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 16 miles 30-45 min
or OFF PT /
Endurance Focused Lift 30-45 min
or OFF 45 min run PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 18 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 8-10 x 400m @ 10K-5K w/ 400m jog recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 12 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 10-12 x 30 sec hill w/ jog down recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 13.1 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-45 min
or OFF 4-6 x 1 mile @ M-HM w/ 1 min walk recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 12 miles 30-45 min
or OFF PT /
Endurance Focused Lift 30-45 min
or OFF 35-45 min
Continuous @ M PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 20 miles 30 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 45 min run PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 14 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30-40 min
or OFF 6-8 x 800m @ HM w/ 2 min jog recovery PT /
Endurance Focused Lift 30-40 min Run or
45-60 min cross-train 14 miles 30-40 min
or OFF PT /
Endurance Focused Lift 30 min run or OFF 45 min run 30-45 min Run or
45 – 60 min cross-train 30 min run
or cross-train 10 miles 30 min
or OFF PT /
Endurance Focused Lift 30 min run or OFF 4 x 1200m (3 @ M, 1 @ HM) w/ 2 min recovery jog 30 min run
or cross-train 30 min run
or cross-train 26.2 miles 30 min
or OFF