This run plan is to help improve your running via drills, workouts, strength, and mobility. The key to success is consistency. In order to have consistency, you have to take your easy days easy so you can put in the work in the stronger sessions. Your recovery runs cannot be too easy, but be sure to keep the cadence up! Two Cross Training days have been added. These are an opportunity to add some other movement, but should be considered active recovery and should not contain stressful or high intensity movement.

The plan is designed in 4 week blocks – three build (or “work”) weeks, building by intensity and/or duration. Then week 4 is a recovery week. The overall volume and intensity will be lower than the 3 previous weeks. There will still be small bits of intensity to keep you feeling sharp as you allow your body to repair, rebuild, and recover. Remember, you can’t get faster and stronger unless you recover!