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Attached is a Training Plan Instruction guide.

1 mile (1600M) warm up on the track
7 x 1/2 mile (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track

We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
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Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
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Main Set:
3 x 25 tempo (middle of Z3) with 5 minutes easy after each
* Like the name implies the tempo effort should be upbeat and rhythmical in nature. This should be challenging and require focus but not be searing. Target cadence for this effort is 90 steps per minute.
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5 minute cooldown easy Z1

15 mins Z1
15 mins drill work
30 mins Z1

110 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass

10 minute warm up Z1
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12 x 30 second strides with a 2 minute recovery
Recovery protocol as follows:
1. walk the first third of the recovery back to start
2. choosechoose- a drill of choice for the middle third
Drills to focus on:
Butt kickers - https://youtu.be/LVvlyyD44-c
Ankling - https://youtu.be/1baMPvFghPs
Pawing - https://youtu.be/nOXwIKcP5S0
Lateral Shuffle/Carioca - https://youtu.be/UMNJQO66ALk
A Skips - https://youtu.be/rsKtYWaR7CU
B Skips - https://youtu.be/j3hWOaeD6JE

3. walk the remaining third of recovery
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5 minute Cooldown

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
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3 x 30 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
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5 minute cooldown very easy Z1