3k-5k: 3-5 miles easy + (10 x 100m strides)
5k-10k: 4-7 miles easy + (10 x 100m strides)
10k-21k: 4-7 miles easy + (5 x 200m strides)
21k+: 5-8 miles easy + (5 x 200m strides)
Post workout Strength:
A. Strict Pull Ups; 10 sets of 4; rest as needed
B1. Dumb bell lunges; 3 sets of 10 steps; rest 20 seconds
B2. GH Raises; 3 sets of 25; rest 2 minutes
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