The key weekly sessions are outlined in the program below. There is only 3 sessions that need to be completed as part of the structured program each week. However, for those runners wanting to break 40 or 50 minutes, it is important to supplement these 3 key sessions with some lower intensity recovery runs. These runs can be completed 1-3 times weekly and should consist of 25-40 minutes of easy running. They should not be stressful at all, and in most cases you should finish the run feeling better than you did at the beginning. .
