30-40 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.

High Level Fitness:

5 x 400m @ 85% max effort with 1-minute rest between reps, 4 x 100m @ 90% max effort with 30-second rest between reps

Lower Level Fitness:

4 x 300m @ 75% max effort with 2-minute rest between reps, 3 x 100m @ 80% max effort with 1-minute 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.

20-25 minutes easy jog + 3 times 300m @ 60% Max Effort (walk back to start line for recovery

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.