For serious competitive distance runners (5k-Marathon) seeking good all around development and growth as a distance runner prior to an event specific phase, or for long term growth.
Utilizing A 3 Day Microcycle
Day 1: Stress Workout
Day 2: Recovery Run + strength circuit incl. accelerations
Day 3: Easy Run + core circuit
Add in a secondary easy run each day as/if needed to achieve mileage targets.
Stress Workout Sequence:
1) LT Repeats
2) Fast Intervals
3) Long Run w AT Segment
4) LT Tempo
5) VO2 Max Intervals
6) Long Run - Easy Pace
7) AT Tempo Run
8) Groove Intervals
9) Long Run - Steady State
Definitions
LT - Repeats: 3-5 repeats of 8-15 minutes @ 15k to half marathon pace with 20% of repeat time jog recovery
Fast Intervals: 8-24 repeats of :30 to 1:30 @ mile pace with 200% of repeat time jog recovery
Long Run with AT Segment: Long run done at an easy pace with a segment of between 15 and 45 minutes at marathon pace late in the run
LT - Tempo: continuous run of 20-40 minutes at 15k to Half Marathon pace
VO2 Max: 5-10 repeats of 3-5 minutes at 3k to 5k race pace with 100% of repeat time recovery jog
Long Run - Easy pace: just as it sounds an extended long run at an easy pace
AT - Tempo Run: continuous run of 40-80 minutes done at 30k to marathon race pace
Groove Intervals: 4-7 repeats of 5-8 minutes done at 8k to 10k pace with 50% of repeat time recovery
Long Run - Steady State: Long run done at a pace midway between easy pace and marathon pace