Run Speed
Speed/Efficiency
30
30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core training.

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 75

Run Base
Endurance
60
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

OPTIONAL
Endurance
30
Run hour very easy or cross train for 1 hour -bike or swim is ok.

Raise LT
Race Specific
60
WU: 10'
MS: 5x5' at LT w/3' recovery.
CD: 10'

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 45

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.