This plan is for the intermediate level athlete who has a solid base already built and who has completed some speed workouts in their training.
Cross training days are great for cycling, swimming, hiking or other movement.
Strength training is NOT listed on this plan but highly encouraged. You may use cross training days for this, or add strength and functional work into the plan on easy run days (so do your easy run and add strength/functional work).
Ideally this plan can be completed by someone who has a busy schedule. It does include two speed workouts per week outside of week 1 and week 7. Week 8 includes one speed workout plus the race.
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.