Dead Period Workouts

Week 3 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 45-50 minutes	30 – 35 minutes easy Strides/GS	40 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 35-40 minutes	25 – 30 minutes easy Strides/GS	30 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds.	25 – 30 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 30 minutes	20 minutes easy Strides/GS	20 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	10 minutes easy, then turn around without stopping and run faster back to the start, getting back in 8 minutes or less.	20 – 25 minutes easy Strides/GS

Week 4 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 50-55 minutes	30 – 35 minutes easy Strides/GS	45 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 40-45 minutes	25 – 30 minutes easy Strides/GS	35 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	25 – 30 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 35 minutes	20 minutes easy Strides/GS	25 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	20 – 25 minutes easy Strides/GS