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Overview

Plan

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Numbers indicate minutes unless otherwise noted.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Intended Miles Actual Miles Notes
Week 1 R&R 3 miles lift (sl rdl+quads+lateral raises+plyos) 3 miles lift (pullups+choice+lateral raises) 4 miles R&R 10 10.1
Week 2 R&R 4 miles lift (sl rdl+quads+lateral raises+plyos) 3 miles lift (pullups+choice+lateral raises) 4 miles R&R 11 7
Week 3 R&R 4 miles lift (sl rdl+quads+lateral raises+plyos) 3 miles lift (pullups+choice+lateral raises) 5 miles bike 90-120mins 12 8
Week 4 R&R 4 miles lift (sl rdl+quads+lateral raises+plyos) 4 miles lift (pullups+choice+lateral raises) 6 miles R&R 14 10
Week 5 R&R 5 miles lift (sl rdl+quads+lateral raises+plyos) 4 miles lift (pullups+choice+lateral raises) 7 miles bike 90-120mins 15
Week 6 R&R 5 miles lift (sl rdl+quads+lateral raises+plyos) 4 miles lift (pullups+choice+lateral raises) 7 miles 3 miles 18
Week 7 R&R 5 miles w/ 4x strides lift (sl rdl+quads+lateral raises+plyos) 3 miles lift (pullups+choice+lateral raises) 6 miles 3 miles 17
Week 8 R&R 5-6 miles 1 mile time trial 4-5 miles lift (pullups+choice+lateral raises) 7 miles 4 miles 21
Week 9 R&R 5-6 miles w/ 4x strides lift (sl rdl+quads+lateral raises+plyos) 5-6 miles lift (pullups+choice+lateral raises) 8 miles 5 miles 24
Week 10 R&R 5-6 miles w/ 4x strides lift (sl rdl+quads+lateral raises+plyos) 5-6 miles lift (pullups+choice+lateral raises) 6 miles w/ 4x strides 5 miles 22
Week 11 R&R 5-6 miles w/ 4x strides 5k time trial 5-6 miles lift (pullups+choice+lateral raises) 8 miles w/ 4x strides 7 miles 26
Week 12 R&R 5-6 miles w/ 4x strides lift (sl rdl+quads+lateral raises+plyos) 5-6 miles lift (pullups+choice+lateral raises) 10 miles w/ 4x strides 8 miles 29
Week 13 R&R 5-6 miles w/ 4x strides lift (sl rdl+quads+lateral raises+plyos) 5-6 miles lift (pullups+choice+lateral raises) 10 miles w/ 4x strides 6 miles 27
Week 14 R&R 5-6 miles w/ 4x strides 10 easy + 10 mod + 10 easy 4-5 miles lift (sl rdl+lateral raises+pullups+plyos) 10 miles w/ 4x strides 8 miles 31
Week 15 R&R 5-6 miles w/ 4x strides 10 easy + 15 mod + 10 easy 5-6 miles lift (sl rdl+lateral raises+pullups+plyos) 12 miles w/ 4x strides 8 miles 34
Week 16 R&R 5-6 miles w/ 4x strides 10 easy + 4x 1h/2e + 10 easy 5-6 miles lift (sl rdl+lateral raises+pullups+plyos) 10 w/ 4x strides miles 6 miles 30
Week 17 R&R 5-6 miles w/ 4x strides 20 easy + 6x 1h/2e + 20 easy 5-6 miles lift (sl rdl+lateral raises+pullups+plyos) 12 miles w/ 4x strides 8 miles 36
Week 18 R&R 5-6 miles w/ 4x strides 20 easy + 20 mod + 20 easy 5-6 miles lift (sl rdl+lateral raises+pullups+plyos) 12 miles w/ 4x strides 10 miles 39
완료! Make a new plan.

Strategy

Failover Strategies
Cut the next run in half (still show up)
Utilize a deload week for volume cut (still show up to every planned run)
Don't track pace
Research/do p/rehab exercises
Active recovery for R&R (mobility & stretching to get bloodflow moving)
Be strict about HR caps
Managing Variables
Don't fight the heat. Run before sunrise or after sunset
Liquid electrolytes (not just water. muscle density generates more heat)
Pogo hops before every run (prime elasticity, beat stiffness)
30-50g carbs before runs (manage glycogen)
8 hrs sleep
Run on soft surfaces rather than concrete
Runs should feel like an investment, not a withdrawal

)

Train like an athlete!
Transition Phase
3/25 1 mile 8:45
4/15 5k 9:30
Development
6/7 1 mile 7:45
7/19 10k 8:45-9:20
Endurance Peak
9/20 10 miles <9:12
10/25 5k 7:55
Goal
12/6 half 8:15-8:30

Speed Workouts

Workout Usage
Hills
Strides
Mile repeats
Yasso 800s
400s
Time trials
Pyramid (4, 8, 16, 8, 4)
Tempo
Fartleks