PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 6-10 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 8 x 200m @ 5K–Mile w/ 200m jog recovery 45 – 60 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 4 x 5 min @ HM w/ 1:30 min recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 8-10 x 30 sec hill w/ jog down recovery 45 – 60 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 3-5 x 1 mile @ HM w/ 1 min walk recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 2 x 500m, 400m, 300m, 200m @ 5K or mile pace w/ previous distance jog recovery (i.e., 500m @ Mile, 500m recovery, 400m @ Mile, 400m recovery)
first set @ 5K, second set @ Mile 60 – 70 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 45 min run PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 4 x 800m/300m @ 5K/Mile w/ 100m/400m jog recovery
(i.e. 800m @ 5K, 100m jog, 300m @ Mile, 400m jog) 8 miles PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 2 x 10 min @ HM w/ 1:30 min recovery + 4 x 1 min @ 5K-Mile w/ 2 min jog recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 8-10 x 30 sec hill w/ jog down recovery 10 miles PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 8-10 x 400m @ 10K-5K w/ 400m jog recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 12-14 x 200 @ 5K/Mile w/ 200m jog recovery 8 miles PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 45 min run PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 3000m @ 5K, 5 min jog recovery, 2 x 600m/200m @ 5K/Mile w/ 200m/400m jog recovery
(600 @ 5K, jog 200m, 200 @ Mile, jog 400m – REPEAT) 45 – 60 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 1 Mile @ 5K, 10 min
@ HM, 2 x 200m @ Mile w/ 2 min recovery PT /
Endurance Focused Lift 30 min + 2 x 200m strides @ 5K for Rhythm 5K 30 min run