Base -Maintain:

• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build:

• 1 to 2 X 4 km repeats (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between
• The same workout above by time: 20 minutes warm-up & cool-down/ 1 to 2 X 20 to 30-minute repeats (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between

Peak-Sharpen:

• 20 minutes warm-up & cool-down/ 600 meters flat distance: 20 minutes warm-up / 6 to 8 x 600 meters at 5 km to 10 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-dow
• By time on-road or trail: 20 minutes warm-up & cool-down / 90 seconds to 3 minutes at 5 km pace to 10 km pace effort/ 2-3 minute recovery

Base -Maintain:

• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
  45 to 60 minutes hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface.

Build:

• 20 minutes warm-up and cool-down/ 1 to 3 x 2 km (start with what you know that you can do)/ half the time of your km for recovery. Run the 2 km repeats at 15 km to half marathon pace. If this pace is too easy, rather than increase speed, increase distance: run 4 to y km at current 15 km to q/2 marathon pace
• The same workout above by time. Example 5 min km pace for 15 km, run 2 to 3 x 10 minutes at 5 min km pace effort
  Go long? Fine to maintain a couple longer distance runs of up to 2 hrs. It is not recommended to increase your time if you are struggling to maintain constancy in your weekly runs. Be careful not to increase the time by too much.

Peak-Sharpen:

• 20 minutes warm-up and cool- down / 6 to 12 x 400 meters at 5 km to 10 km pace / 200 metres to 400 meters recovery
• By time the same workout as above by time ( 5 km pace for 400 meters) on road or trail