A. 6-10 x VPR 1000m @ (250m @5k - 500m @3k - 250m @5k) w/ 3:30 min recovery
B. 6-10 x 500m @ 3k date pace w/ 2:30 recovery

• 2 sets x planks (10 reps/set)
• 2 sets x lateral crunches (20 reps/set)
• 2 sets x extended planks (one arm - 10 reps/set)
• 1 set x leg extensions (20 reps/set)

A. 30-40 min easy run w/ easy hills @ 150-160bpm
B. 20-35 min easy run w/ easy hills @ 150bpm

• 2 sets x Figure 8 (10 reps/set)
• 2 setx x Plie A (10 reps/set)
• 2 sets x Plie B (10 reps/set)
• 2 sets x Plie Pulse (20 reps/set)

ALL: Form Running feedback (normally on Tues)
A. 3-4 sets x 500-400-300 Ladder @ 1500 date pace w/ 3:45-3:00-2:15 rest.
B. 2-4 sets x 400-300-200 Ladder @ 1500 date pace w/ 3:00-2:15-90sec rest.

• Review Med Ball Core w/ form corrections

A. 45-60 min long run w/ hills @ 160bpm. (Make sure it is continuous.)
B. 35-45 min 2x1 w/ easy hills @ 160pm.

• 10 different core exercises x 20 reps (minimum)

A.16 x 100m endless relay @ 400/800 pace. // 400 shag-walk recovery // 2-3 sets of 300-200-100 breakdown @ 800 pace w/ 60sec/30sec recovery. 100 is finish fast. 400 shag-walk recovery between sets.

• 2 sets x Leg Flings (20 reps/set)
• 2 sets x Draw Bridges (20 reps/set)
• 2 sets x Plie Jumps (20 reps/set)
• 2 sets x Lateral Crunches (20 reps/set)

• 20-40 min easy run
• 20 min maintainence stretch session

• 100 reps of any core ex

• OFF (Unless you have swapped Thurs and Sun on your training plan). Cross Training or other sports are fine.

Off or whatever you want