| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
|---|---|---|---|
| Endurance Runs | 90-120 minutes | 1 time | High (80-90% 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) |
| Race-Pace Runs | 20-40 minutes | 1 time | High (90-100% of race pace) |
| Hill Repeats | 60-90 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 | 20-30 minutes | 1-2 times | High (80-90% of threshold) |
| Strength Training (Circuit Training) | 20-30 minutes | 1-2 times | Moderate (60-70% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Build 2 Workout recommendations
The recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. These are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals.
Endurance runs
Fast Finish Long Run
After a 10-minute warm-up, run at a comfortable, steady pace for the first half of the run. For the second half of the run, gradually pick up the pace until you’re running at a high intensity for the last 15-20 minutes. This run helps simulate the fatigue of the late stages of a race.
Tempo Runs
Continuous Tempo Run
After a 10-minute warm-up, run for 40-60 minutes at a high intensity. This run should feel like a sustained effort, but not an all-out sprint. Finish with a 10-minute cool-down jog.
Race-Pace Runs
Race Pace Intervals
After a 10-minute warm-up, run for 10 minutes at your estimated race pace, then recover for 2 minutes at an easy pace. Repeat this cycle 2-3 times. Finish with a 10-minute cool-down jog.
The other workout types in Build 2 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. The focus during this phase is on fine-tuning race-specific fitness, so workouts will typically be more intense and closely simulate the demands of the goal race.