Week Day: Tuesday

20 x 30 Sec Hill Reps

20 x 30 Sec Hill Reps

20 x 30 Sec Hill Reps

Core 12 Mins

8 Mins & 60s

20 x 30 Sec Hill Reps

Half Marathon/Marathon 6 Miles

20 x 30 Sec Hill Reps

8 Mins & 60s

20 x 30 Sec Hill Reps

8 Mins & 60s

20 x 1 Mins

15 Mins Core

8 Mins & 60 secs

Half Marathon Taper

20 x 30 Sec Hill Reps

8 Mins & 60 secs

20 x 30s Hills

6 x 400 & 200s

Dover Efforts

8 x 400s & 200s

60 Mins Easy

6 x 400s & 200s

8 x 400 & 200s

Ramp Up

20 Mins Legs/Core

5 x 4 Mins

8 x 400s & 200s

8 x 400 & 200s

10 x 400s & 200s

AC Track

8 x 400s & 200s

8 x 400 & 200s

8 x 400s & 200s

45 Mins Easy

8 x 400s & 200s

8 x 400s & 200s

90 Mins Easy

Ramp Up

10 x 2 Mins

45 Mins Tempo

Ramp Up

Circuits

60 Mins Easy & Strides

6 x 400 & 200s

8 x 400s & 200s

6 x 400s & 200s

8 x 400s & 200s

60 Mins Easy

40 Mins at MP

8 x 400s & 200s

60 Mins

6 x 400s & 200s

6 x 400 & 200s

Core 15

60 Mins Easy

60 Mins Easy

6 x 400s & 200s

30 Mins Swim

20 Mins Legs/Core

80 Mins

Dover Hills

8 4s & 2s

8 4s & 2s

12 Mins Legs

8 4s & 2s

50 Mins Easy

20 Mins Legs/Core

8 4s & 2s

10 x 2

8 4s & 2s

8 4s & 2s

8 4s & 2s

AC Track

8 4s & 2s

8 4s & 2s

15 Min Legs

8 4s & 2s

8 4s & 2s

Continuous Hills

12 Mins Core

90 Mins Easy

8 4s & 2s

3 x 10 Mins

8 x 400s

Circuits

8 4s & 2s

8 4s & 2s

8 4s & 2s

8 4s & 2s

Arms & Core

8 4s and 2s

Legs S&C

8 4s and 2s

90 Mins Easy

60 Mins Easy

8 4s & 2s

90 Mins Easy

45 Mins Easy

Circuits