This plan is designed for an novice to advanced runner that runs 20-30 miles a week with a long run of 8+ miles already. If you are using a heart rate monitor or use pacing zones this plan is for you. This year this plan starts on Monday August 22nd 2016.
Attachment is on the paper clip. for the strength part only use body weight
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Go to www.shawncrotto.com for Active Release stretch before and after workouts. or go to: https://youtu.be/eWDhwmRrfRg
On soft surface. Heart rate zone 1-2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.