This plan is for athletes looking to improve their running pace over a sustained period. It incorporates progressive overloading, to ensure you avoid unnecessary plateau and to keep achieving your goals.

Suited to athletes that have already demonstrated that they can run continuously for 1 hour.

This plan can be tailored to suit athletes with less running experience by reducing the number of repetitions, increasing the rest period or reducing the running time on easy runs.

Interval sessions - best completed on a running track.
Z2 / Aerobic runs - can be completed outside of a track environment (pavements, paths etc).
Over / Under sessions - due to changes in pace, these sessions are best completed on a flat route or even a running track to ensure consistency and best results.

Equipment Requirements:
Access to a running track
Fitness watch / device that will record distance and pace etc
Heart Rate Monitor (chest or arm - optional)