FIND YOUR FAST

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WEEK 4 NEW HEIGHTS That bad ol’ puddy tat will never catch me. He’s just too slow. When I see him coming, I spread my wings and fly away. Bye-bye, puddy tat! This week you’ll learn how to fly higher. We’ll hit the hills, which will increase both strength and stamina for all of your short and long training sessions. Recommended Playlist: Nike H.I.T. & Run 14
HILL REPEATS <strong>FIND</strong> A HILL INCREASE PACE DOWN EASY Look for a hill with medium steepness and long enough to run for 1 minute. Run uphill at 10k, 5k, and Goal Mile pace 3 times for 9 repeats total. Return to the bottom of the hill easy and relaxed as recovery. Run uphill at 10k pace Run uphill at 5k pace Run uphill at Goal Mile pace x 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 RECOVERY DAY 2-5 miles SPEED RUN Hill Repeats RECOVERY DAY 0-5 miles SPEED RUN Tempo Run RECOVERY DAY 2-5 miles ENDURANCE 4-8 miles RECOVERY DAY 0-5 miles TEMPO RUN Run 3 miles at a consistent Tempo pace. Bonus challenge: Find a route with a slight grade and incorporate it into your run. 3 miles at Tempo pace 15
Page 1 and 2: FIND YOUR FAST 8-WEEK MILE TRAINING
Page 3 and 4: LET’S TUNE YOUR SPEED ANYONE CAN
Page 5 and 6: PACE TYPES We’ve divided our pace
Page 7 and 8: WEEK-BY-WEEK This program is design
Page 9 and 10: GOAL SPLITS Before you can find you
Page 11 and 12: INTERVAL TRAINING Head back to the
Page 13: INTERVAL TRAINING Fast. Faster. Fas
Page 17 and 18: INTERVAL TRAINING Run 200m 4 times
Page 19 and 20: INTERVAL TRAINING Get fierce with t
Page 21 and 22: INTERVAL TRAINING Bust out 7 quarte
Page 23 and 24: ZOOM 200’S Run at Goal Pace (or f

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