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: CHART begins today.

If you need clarity on how to get started with CHART - read this.

5-10 minute Warm Up.

Stretch.

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

Running Foundation Players:

250m Time Trial.

5-minutes Rest.

8-times 250 @ Stage 1 Pace with 45-seconds recovery.

5-minute Rest

800m @ 50-60% max effort.

Other Players:

200m Time Trial.

5-minutes Rest.

8-times 200m @ Stage 1 Pace with 45-seconds recovery.

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.

5-10 minute Warm Up.

Stretch.

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

800m @ 60% max effort

2-minutes rest

800m @ 60% max effort

2-minutes rest

5 times 250m @ 70% max effort with 90 seconds recovery between reps.

2-minutes rest

4 times 80m sprints with walk back recovery.

5-10 minute Cool Down

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.