This plan is designed for runners with an established base, focusing on key sessions scheduled throughout the week on Tuesdays, Thursdays, Saturdays, and Sundays. The structure allows for recovery between high-intensity and endurance workouts.

Key Sessions:
Track/Intervals – High-intensity efforts to improve speed and pacing.
Hill Repeats/Tempo Sessions – Focus on building strength and endurance through harder efforts.
Time Trial/Park Run – A chance to assess progress and push race-like intensity.
Longer Run – An intermediate effort to enhance endurance and aerobic capacity.
Consistency is essential to ensure success and pace improvement over time.

Additional Guidance:
Cross-training with activities such as swimming, cycling, strength training, and injury prevention exercises is highly recommended to support overall fitness and recovery.
Pre-plan testing: The week prior to starting the plan should be used for form and pace testing to assess current fitness levels.
Understanding the weekly structure and incorporating cross-training will enhance your performance and reduce injury risk.