This plan (up to 12 weeks long) is designed to prepare you for the unique challenge of the relay race. You’ll improve your endurance with consisting volume week to week and will fatigue-proof your legs with double runs and workouts to help you be physically and mentally prepared for your segments of the relay race
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “prehab” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 5-6. Key/Hard Workouts/Week: 1-2.