Sessions
The recurring session types that define the practice.
Practice shows the current week.Sessions shows the reference layer behind it.
Aerobic Density
Threshold
Sustained controlled work that builds durability at a high aerobic effort.
- 3 × 10 min
- 2 × 14 min
- 20 + 8 continuous
- 4 × 8 min
- 3 × 12 min
- 25 min continuous
- 2 × 20 min
- 3 × 2 mi
Long Structure
Long Run
Extended aerobic work that teaches organization over distance.
- 50 easy + 30 steady
- 60 easy + 30 steady
- 90 min progression
- 75 steady
- 100 min easy
- 50 easy + 40 steady
- long aerobic + threshold finish
Neuromuscular
Speed Touch
Small exposures to quick running that sharpen rhythm without draining the system.
- 6 × 200 relaxed
- 8 × 150 rhythm
- 6 × 20 sec uphill
- strides after easy run
- 4 × 200 + full walkback
- 8 × 100 relaxed
Containment
The system stays coherent when the work stays familiar.
Regulation
Low-stress running that protects rhythm and removes interference.
- 45 min easy
- 60 min easy
- 35 min flush
- Elliptical Z2
- treadmill easy + nasal
- short shakeout
- recovery jog + strides skipped