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Training Program
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Running
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Advanced 5K
Day 008 - Hit the dirt
5-7 mile run
Day 009 - 3 choices today
R and R: Rest, cross-train + weights, or run + weights
Day 010 - Back to strength hills
5 x 3-minute strength hill repeats
Day 011 - Weight-lifting guidelines
R and R: Run + weights or cross-train + weights
Day 012 - Another tempo run
6-mile run with 15 minutes of tempo
Day 013 - At least 1 rest day per week
R and R: Your choice
Day 014 - More power hills
6-7 x 30-second power hill repeats
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