4.61 mi

4 | 4 | True Warm Up: 1.5 mi. 4x ( • 0.5mi. - 200m - Break down goal race pace into 800m intervals. Shoot for 20% slower than that. • 2:00 - Rest ) • 0.12mi. - 200m - Break down goal race pace into 800m intervals. Shoot for 20% slower than that. • 1:00 - Rest Cool Down: 1.0 mi.

Today should not be a brutal workout. There is only a structure to this session to prevent bordedom during cross training :). Get a 5-15min warm up in. Then, go straight into 1609 mile repeats on the bike (as long as you are able to track distance). Finish when you're near the allotted time, but leave enough for an easy cool down.

10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 1

4.61 mi

4 | 4 | True Warm Up: 1.5 mi. 3x ( • 3:00 - Shoot for your goal race pace for 3 minutes! • 1:00 - Rest ) 2x ( • 1:00 - Shoot for your goal race pace for 3 minutes! • 1:00 - Rest ) Cool Down: 1.0 mi.

Rest days are important. While you're taking the day off from any training, it is still important to focus on things like sleep, hydration and not getting off your consistency! Enjoy your rest day and we'll see you for your next session.

Today should not be a brutal workout. There is only a structure to this session to prevent bordedom during cross training :). Get a 5-15min warm up in. Then, go straight into 1609 mile repeats on the bike (as long as you are able to track distance). Finish when you're near the allotted time, but leave enough for an easy cool down.

10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 2