6.0 mi

Easy day

11.0 mi

Warmup: 3M easy, drills, 4x strides Workout Details: Light progression run 30-35 minutes total (slower than MP to faster than MP) Full recovery 4x 200m (or 30") fast, walk/jog back Cooldown: 2M easy Notes: Start out pretty gentle and try to gradually increase pace every 3-5 minutes, no huge jumps, just a steady tightening of the screws. Take full recovery and then run the 200s fast but smooth. Overview: A light workout should be one that is relatively short in duration and/or low in intensity, but includes structured running beyond a normal day’s run. Recovery from a light workout should be less than 24 hours, i.e. you shouldn’t really “feel it” the next day. Preparation: Make sure to review the workout details and go over any questions beforehand. You should know ahead of time where you’ll be working out (track, road, trail, treadmill, etc.) Warmup Notes: Easy running followed by form drills, leg swings, dynamic (movement) stretches, and strides (accelerations). The warmup run and strides can be recorded as a separate activity on your GPS watch so that we can record the workout separately, otherwise be sure to use the lap/split button to clearly flag the workout segments. Cooldown Notes: Your cool-down run should feel decent after a short recovery period since the overall effort should be light. If you ran the workout in spikes or racing shoes, be sure to change back into your normal training shoes before beginning the cooldown. Post-Workout: Make sure to hydrate and refuel afterward - a good balance of carbs, fats, and protein within 30 minutes of finishing is ideal. Nutrient timing is even more important after harder sessions! Mentality: Light. Relaxed. Fun. You should finish feeling like you could repeat the entire workout again!

8.0 mi

Easy day

14.0 mi

Keep it controlled!

9.0 mi

Warmup: 4M, drills, 4x strides Workout Details: 4x 400m @ 75-77 (2'30 rec) 4x 300m @ 54-56 (2' rec) 4x 200m @ 33-35 (1'30 rec) Cooldown: 2M Notes: Again, you can do this on the road if you want, but it'd be nice to get relatively accurate splits on a real track if possible. Paces are a bit of a guess but I think they should be in the right range based on the last few quicker sessions. Overview: A medium workout is moderate in duration and/or in intensity. Recovery from a medium workout should be 1-2 days, i.e. you’ll likely feel a bit sore/tired the following day and back to normal the day after. Preparation: Make sure to review the workout details and go over any questions beforehand. You should know ahead of time where you’ll be working out (track, road, trail, treadmill, etc.) Warmup Notes: Easy running followed by form drills, leg swings, dynamic (movement) stretches, and strides (accelerations). The warmup run and strides can be recorded as a separate activity on your GPS watch so that we can record the workout separately, otherwise be sure to use the lap/split button to clearly flag the workout segments. Cooldown Notes: Easy cool down run, recorded separately on GPS. Don’t worry about the pace, just ease into it and you should feel better by the end. If you ran the workout in spikes or racing shoes, be sure to change back into your normal training shoes before beginning the cooldown. Post-Workout: Make sure to hydrate and refuel afterward - a good balance of carbs, fats, and protein within 30 minutes of finishing is ideal. Nutrient timing is even more important after harder sessions! Mentality: Focused. Work. Most of our workouts are “medium” and these are days where we need to really focus and work, but don’t want to “go to the well” and push super hard.

10.0 mi

Easy day

6.0 mi

Rec day