Description
This 6-week plan is designed for runners with an existing aerobic base who want to improve speed for 5k to Half-Marathon distances over roads or trails.
After purchase, the PDF training plan will automatically download, or a link will be emailed to you. If you are emailed a link, please download the file within seven days of receiving it.
Sample week:
Monday: 30-60 min easy, finish w/6 15-second hill strides
Tuesday: 30-60 min easy, finish w/6 15-second strides
Wednesday: 15 min warm up; 6x 2 min hills, jog down recovery; 4x 20 second hill sprints, 60-90 second jog down recovery; 15 min cool down
Thursday: 30-90 min easy / Optional XT
Friday: 30-60 min easy, finish w/6 15 second hill strides
Saturday: 60-120 min w/ 6x 5 min hard, 2 min easy in the middle
Sunday: Rest Day
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