This program isn't clever or cute. It's designed to make you race faster. If that's you, you'd better be willing to run fast, train hard and REST HARD. If you train hard, you've got to be willing to rest hard. ALL YOUR IMPROVEMENTS COME DURING THE REST PHASE OF YOUR TRAINING. IF YOU DON'T ALLOW YOUR BODY TO RECOVER, YOU ARE JUST A TRAINING JUNKIE...DON'T KID YOURSELF. IF YOU WANT TO GET FASTER, YOU'VE GOT TO TRAIN FASTER AND REST WISELY. If you can do that, you are ready.
Training program summary. This program is based on a 7-day cycle. Each week usually contains, in order of importance:
* two fast days
* one complete rest day
* one long tempo run
* a "technique" day
* one easy run day
* one active rest day.
Yes, a complete rest day. This basic program got me ranked #1 in the world, and I often had 2 complete rest days a week. So if it was good enough for me, it'll be great for you.