Welcome to Run4PRs Coaching! We are so excited to have you! To begin, we are going to start with a time trial to assess your current VDOT and assign paces specific and custom to your fitness level.

2 mi easy warm up
2 miles - FAST
1 mi easy cool down

Plug in the results of the 2 miles fast into this calculator: https://runsmartproject.com/calculator/

We will refer to these paces over the course of your training. If you set new PRs during races along the way in training, please recalculate your paces to be at the right VDOT :)

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

2 mi easy warm up
8 x 20 seconds hill @ 5k effort with walk/jog back down
cool down to 6 miles total