Workouts

Speed Development

See the attached PDF.

Mile Training:

TBA.

5K Training:

Do all Mixed pieces if doing one workout per week, else do all VO2Max pieces up to 8% of weekly miles, do all Running Economy pieces up to 5% of weekly miles, 5 miles at tempo pace on Tempo workouts, and 12 to 15 miles on Sunday.

Marathon and Half Marathon:

Do half the Mixed pieces if doing one workout per week, else do half the number of VO2Max pieces, replace Running Economy with a 12 to 15 mile easy run, Tempo workout: 6 to 8 miles at tempo pace, 17 to 22 miles on Sunday.

Note: Do Mixed type workout if doing one hard workout per week. Also: max reps are shown, adjust appropriately based on training.