| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
|---|---|---|---|
| Endurance Runs | 90-150 minutes | 1 time | Moderate to High (75-85% of threshold) |
| Tempo Runs | 20-60 minutes | 1-2 times | High (85-95% of threshold) |
| Interval Workouts | Varied, up to 60 minutes total | 1-2 times | High (80-90% of threshold) |
| Easy Runs | 30-60 minutes | 2-3 times | Moderate (70-80% of threshold) |
| Hill Repeats | 60-120 seconds per repeat | 1 time | High (80-90% of threshold) |
| Fartlek Runs | 30-60 minutes | 1 time | Variable (mix of low and high intensities) |
| Speed Skill Workouts | 20-40 minutes | 1-2 times | High (80-90% of threshold) |
| Strength Training (Circuit Training) | 20-30 minutes | 2 times | Moderate to High (70-80% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Build 1 Workout recommendations
The recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. Keep in mind that these are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals.
Endurance runs #
Moderate Long Run #
After a 10-minute warm-up, run for 90-150 minutes at a moderate to high intensity. This run should be noticeably harder than your long runs in previous phases, but still sustainable for the duration of the run.
Steady-State Long Run #
After a 10-minute warm-up, run at a steady pace that is at the upper end of your endurance pace range for the entire run. This run helps increase your stamina at higher intensities.
Tempo Runs #
Ladder Tempo Run #
After a 10-minute warm-up, run for 10 minutes at tempo pace, then recover for 2 minutes at an easy pace. Next, run for 15 minutes at tempo pace, then recover for 2 minutes. Finally, run for 20 minutes at tempo pace, then cool down for 10 minutes at an easy pace.
Interval Workouts #
Speed Intervals #
After a 10-minute warm-up, run for 1 minute at a high intensity, then recover for 1 minute at an easy pace. Repeat this cycle 10-12 times. Finish with a 10-minute cool-down jog.
Hill Intervals #
After a 10-minute warm-up, find a steep hill. Run hard up the hill for 60-90 seconds, then recover by jogging or walking back down. Repeat 6-8 times. Finish with a 10-minute cool-down jog.
The other workout types in Build 1 can be performed in a similar way as described in previous bases, with minor adjustments in duration and intensity based on the individual’s progress and fitness level. During this phase, workouts are generally more intense, as the focus shifts towards improving speed and race-specific endurance.
