This plan is for the intermediate level runner who has a solid base mileage of 20+ miles per week and has raced 5ks and 10ks before. Pace doesn't matter, it's more about having the base to be able to move into this plan and work through it well. There are 2 speed workouts per week. One is track-based (think repeats like 400s, 800s, 1,000s). The second workout will be a fartlek or tempo type workout.
One cross training day is included and ideally this would be a great day for a strength workout. There's no issue if you'd like to add some strength training on other days - I just wanted to make sure there was a cross training day included.
Each week has a core workout placed on the first day of the week. This can be done any time during the week.
Ideally, this plan will help you build speed and help you cross the finish line feeling strong.
Email access included.
I coach intermediate to advanced level runners and specialize in the sport of canicross (running while your dog is attached in harness).
I love working with both dog sport and non dog sport athletes.