*Optional Accels* + Steady Volume

*Accels: Preferably at a track or turf field with distance markers*

Sprint drills warmup routine and then some neuromuscular speed development

• Take a little extra time to actively stretch and ‘get loose’ if you need to
• 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: 2x800, 4x200

• 2 mile warmup, drills, and a few strides
• 2 x 800 @ threshold/CC effort (rest=2 minute walk/jog)
• 4 x 200 @ mile effort (rest=walk 100m, jog 100m)
• 2 mile cooldown

1. Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

   Time Trial: If you choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

   If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

   Workout:

   • 2 mile warm up, drills, and a few strides
   • 2 x 1k @ interval effort (rest=3 minute walk/jog)
   • 4 x 400m @ mile effort (rest=400m jog)
   • 2 mile cooldown

   *Start out a tad on the conservative side, find your rhythm, and then try to rip the last 2-3 intervals if you’re feeling good.*

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*