Let's build some SPEED! Have you been doing lots of long, slow distance for months on end and feel like you're plateauing? Are you curious about "speedwork" and structured workouts in training? Do you feel like shaking things up and running FAST? This training plan is for runners who want to focus on building their speed in a dedicated training cycle outside of training for a specific race. For runners currently comfortable between 20-25 miles per week/32-40 km/4hr00 per week, this 12-week training plan has the hills, VO2max, lactate threshold, and track-style workouts you need to help you develop your speed skills! 
 
This plan starts at 20 miles/32 km/4hr00 per week in 4 runs per week + 1 cross-training day with a 7 mile/11k long run, and builds to an optional 5 runs per week, with a peak long run of 9 miles/15 km and a peak weekly volume of 27-30 miles/44-49 km/5hr30. This plan contains peedwork, threshold runs, hill work, and strides along with easy effort running.
 
This plan also contains recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on setting paces, hydration, fueling, and more!
 
This plan contains 3 VERSIONS of the 12-week schedule: miles, kilometers, and time-based. 
 
This plan is a downloadable PDF and is nonrefundable.