Week 5. Seems like a lot but really isn’t in the grand scheme of things. 35 days. Just a little more than what is required to change a habit (conventional wisdom says that’s around 30 days). I hope you’re using whatever extra time you have for something productive and awesome.
Speed – warm-up drills followed by 6 x 80m strides then run a 5k or 10k on a coure of your choosing followed by a 5 minute cool down (Strava label SPEED)
Tempo – warm-up drills followed by 6 x 80m strides then run 3 miles at half-marathon pace followed by 2 miles at 10 mile race pace followed by 1 mile at 5k pace followed by a 5 minute cool down (Strava label TEMPO)
Long – warm-up drills followed by 6 x 80m strides then (Fast Group) run 10 miles with the first 8 at half marathon-pace followed by 2 miles at 10k pace followed by a 5 minute cool down or (Fun Group) run 6 miles with the first 5 at half-marathon pace followed by 1 mile at 10k pace followed by a 5 minute cool down (Strava label LONG)
Run every chance you get!
The Ship of Fools 