Sun. A.M. 0-35 min. very easy ("shake-out" or "super-O2" pace) / P.M. 30-95 min. easy (normal comfortable pace)
Mon. A.M. 35-50 min. very easy / P.M. Progression run (spending 30-65 min. at a high end of aerobic effort) OR Tempo run with 20-25 min at LT effort OR High Density LT repeats (ex.: 8-15 x 3-4 min with 30-60 secs. rest periods)
Tue. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Wed. A.M. 35-50 min. very easy / P.M. Progression run (spending 30-65 min. at a high end of aerobic effort) OR High Density LT repeats (ex.: 15-25 x 60-90 secs. with 20-25 secs. rest periods) OR Sets of strides OR Lower Density short LT repeats (ex.: 12-20 x 45-90 secs. at roughly current controlled 3,000m Time Trial pace with nearly equal rest-to-run ratios)
Thu. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Fri. A.M. 0-35 min. very easy / P.M. 35-65 min. easy with 4-10 strides near the end
Sat. 125-155 min. easy with last 10-20 min. gradually faster if feeling good OR 95-125 min. with last 30-60 min. picked up to a strong high-end pace OR A.M. 30-35 min. very easy / P.M. Long warmup (25-35 min.), CONTROLLED (deliberately slow start) Time Trial of 3,000m-8,000m - designed to determine critical training speeds and make adjustments (60-65 min. total)
What does Kellogg mean by 12-20 x 45-90 seconds. Can someone explain this to me. Thank you.