Base – Maintain: Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.

• 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: Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing

• 20 minute warm-up & Cool down – 1 to 2 minutes at 15 km to marathon pace
• 60 to 90 minute run with 4 to 6 x 50 meter strides

Peak-Sharpen: Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace

• 20 minutes warm-up & cool-down/ 5 km dress rehearsal – 10 km pace or fastest pace that you can maintain for 5 km

• 20 minutes warm-up & cool-down/ 20 to 30 at 10 km pace effort , or fastest pace that you can maintain for 20 to 30 minutes

* Above sessions can take place on road, trail or track

ceevacs running