Warm up at least 20 min.
Include 6x2 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.
Run in zone 2 (comfortable pace). Last 20 minutes your effort should be moderate, or zone 3, up a gradual hill if possible.
Run in zones 1-2 for 20 minutes
4 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
Saturdays are crosstraining for you triathletes. Go for a long bike ride (feel free to ride longer than 1.5 hours), or if you are primarily a runner, put in some easy miles.
Within an easy long run (zones 1-2), insert 4-6 20 second accelerations.
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.