13.1 Plan w/ LIIFT4

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
Training Load By Week

9 weeks of run programming with the LIIFT4 plan to show a crosstraining guideline.

Sample Day 1
0:30:00
Endurance - Medium Long Run

Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).

Sample Day 2
0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 3
0:30:00
Endurance + Strides

Dynamic Warm up Exercises
20 min easy run

10 x :10 strides w/ :60 complete rest

Sample Day 57
0:45:00
Medium Long

Zone 2 or RPE 2-3

Sample Day 58
0:30:00
Easy Run

Zone 2 or RPE 2-3

Sample Day 59
0:20:00
Race Pace Intervals

Dynamic Warm up exercises10 min easy warm up

10 x :30 @ 10K pace w/ :90 rest

Sample Day 61
0:20:00
Easy Run

Easy jog - just to get legs loose. Keep this light and easy.