Run
  • 30m
  • -----
  • -----

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.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
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.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Off Day!
Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20
20' run with 6x30" 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 1, 2 or 3.

Run
  • 1h 00m
  • -----
  • -----

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.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Run
  • 30m
  • -----
  • -----

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

Run
  • 1h 00m
  • -----
  • -----

Run Hill Repeats
Strength
60
WU: 15'
MS: Then run 6x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Strength
  • 45m

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

SrhShepherd's Training Plan


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