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 200 @ 5K – Mile w/ 200m jog recovery 45 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 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 3-4 x 1 mile
@ HM w/ 1 min walk recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 500m, 400m, 300m, 200m @ Mile w/ previous distance jog recovery
(i.e. 500m @ Mile, 500m recovery, 400m @ Mile, 400m recovery) 45 min – 60 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) 6 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 8 miles PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 6-8 x 400m @ 10K-5K w/ 400m jog recovery PT /
Endurance Focused Lift 30 min run or 45 – 60 min cross-train 8 x 200 @ 5K-Mile w/ 200m jog recovery 6 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 1000m @ Mile,
5 min jog recovery, 2 x 300m cut down (100m @ 5K, 100m @ Mile, 100m @ Faster) 45 – 60 min run PT / Strength Focused Lift 30 min +
4 x 20 sec strides or OFF 400m, 300m, 200m @ Mile w/ previous distance jog recovery
(i.e. 400m @ Mile, 400m recovery, 300m @ Mile, 300m recovery) PT /
Endurance Focused Lift 30 min + 4 x 100m strides @ Mile for rhythm Mile 30 min run