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 - Stage 1

Any questions on CHART - click here.

5-10 minute Warm Up.

Stretch.

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

Running Foundation Players:

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

5-minute Rest

2-times 500m @ 50-60% max effort with 60-seconds recovery.

Other Players:

10-times 200 @ 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.

2-times 800m @ 60% max effort with 60-seconds recovery.

3-minute rest

2-times 500m @ 70% max effort with 60-seconds recovery.

2-minute rest

2-times 200m @ 90% max effort with 60-seconds 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.