3k-5k: 1 mile easy + 3-4 mile tempo + 1 mile easy
5k-21k: 1 mile easy + 4-6 mile tempo + 1 mile easy
21k+: 1 mile easy + 4-8 mile tempo + 1 mile easy
Post Run Strides: 6 x 150m
Strength
Wave load Split Jerk:
9 sets of 3 split jerks; 3 min rest
(Wave load divides the 9 sets into 3's build to tough set 3, 6 and 9)
Looks like this: 135/155/175/150/175/180/165/190/205)
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