9 weeks of run programming with the LIIFT4 plan to show a crosstraining guideline.
Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).
Zone 2 or RPE 2-3
Dynamic Warm up Exercises
20 min easy run
10 x :10 strides w/ :60 complete rest
Zone 1 or RPE 1