This plan is for runners who have completed the Intermediate plan or have considerable running experience, have run races, and average more than 3o miles per week. Please contact us if you have any questions.
WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
|---|---|---|---|---|---|---|---|
| 1 | 60 min EZ 6 Strides | 10 min EZ 8 x 400m Hard w/400m jog recovery 10 min EZ | 45 min EZ + 8 Strides | 15 min EZ 4 x 4 min Hard w/3 min jog recovery 10 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 2 | 60 min EZ 6 Strides | 10 min EZ 8 x 400m Hard w/400m jog recovery 10 min EZ | 45 min EZ + 8 Strides | 15 min EZ 4 x 4 min Hard w/3 min jog recovery 10 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 3 | 60 min EZ 6 Strides | 15 min EZ 4 x (200m Hard + 200m jog + 200m Hard + 200m jog + 400m Hard + 400m jog) 15 min EZ | 45 min EZ + 8 Strides | 15 min EZ 20 min Moderate(TP) 4 Strides 15 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 4 | 60 min EZ 6 Strides | 15 min EZ 4 x (200m Hard + 200m jog + 200m Hard + 200m jog + 400m Hard + 400m jog) 15 min EZ | 45 min EZ + 8 Strides | 15 min EZ 20 min Moderate(TP) 4 Strides 15 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 5 | 60 min EZ 6 Strides | 15 min EZ 6 Strides 6 x (400m Hard + 400m jog + 200m Hard + 200m jog) 15 min EZ | 45 min EZ + 8 Strides | 15 min EZ 4 x 4 min Hard w/3 min jog recovery 15 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 6 | 60 min EZ 8 Strides | 15 min EZ 6 Strides 6 x (400m Hard + 400m jog + 200m Hard + 200m jog) 15 min EZ | 45 min EZ + 8 Strides | 15 min EZ 4 x 4 min Hard w/3 min jog recovery 15 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 7 | 60 min EZ 8 Strides | 15 min EZ 3 x 1k Moderate (TP) w/1 min rests 3 x 3 min Hard w/2 min jog 15 min EZ | 45 min EZ + 8 Strides | 20 min EZ 2 x 200m Hard w/200m jog 3 x 1k Moderate(TP) w/1 min rest 2 x 200m Hard w/200m jog 5 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |
| 8 | 60 min EZ 8 Strides | Cross train or weight train | 45 min EZ + 8 Strides | 20 min EZ 2 x 200m Hard w/200m jog 3 x 1k Moderate(TP) w/1 min rest 2 x 200m Hard w/200m jog 5 min EZ | Repeat Wed or Crosstrain or Rest | 60-90 min EZ | Rest |