4-8 miles, depending on your training load and how you’re feeling.

2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown

• Group 1&2: 5x800m
• Group 3: 4x800m
• Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

Ancillary: General Strength #1-4 (pick 2 circuits)

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Vdot Pace Chart

*Use Vdot chart to determine paces

**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 3 minutes easy, 1k @ CV, 1-2 minutes easy, 2x200m @ mile (200m jog RC), 1-2 mi cooldown

Ancillary: None, stretch and foam roll

If not racing on Saturday: Alternating 800’s 

• 2 mi warmup, sprint drills, and a few strides
• Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort)
• 2 mi cooldown

Group 1 & 2: 4.5 miles of alternating work

Group 3: 4 miles of alternating work 

Ancillary: General Strength Circuits 1-4 (pick 2)

2-6 miles with 4-6 strides and drills

If not racing: Steady Volume Day + 6x20/20 Fartlek Strides

3-8 miles easy

6x20 seconds at mile effort, 20 seconds easy jog. 

Ancillary: General Strength #1-4 (pick 1 circuit)

OR if not racing: Long Run with Second Half Faster

8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace

Ancillary: Hip/Glute Circuit #2

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