20-30 minutes easy run.

Notes: Sunday is a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.

Rest or Cross Train

Notes: We don’t run on Monday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Session:

5-10 minute Warm Up.

Stretch.

4-times 100m @ 60% max effort - walk back recovery.

Higher Level Fitness:

8 x 300m @ 75% max effort with 1-minute rest between reps

Lower Level Fitness:

6 x 200m @ 75% max effort with 90-second rest between reps

5-10 minute Cool Down

Rest or Cross Train

Notes: We don’t run on Wednesday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

20-minutes easy jog + 3 times 150m @ 60% Max Effort (walk back to start line for recovery.

Notes: Make sure that you’re running the 100m efforts no faster than 60% max effort. It’s not a sprint.

Rest or Cross Train

Notes: We don’t run on Friday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Optional 20-30-minute Easy Run.

Notes: We keep Saturdays runs as an optional extra. If you’re just getting started with your training, let your body recover from your week. If you have a good foundation in running, feel free to add this one to the schedule. Keep it slow.