12 Week Run Speed Development
This plan is designed for runners with a weekly base mileage of 25-40 miles (40-65km). Throughout this plan, the weekly volume will stay around 25-30 miles each week. Runners are allowed to add more base volume as needed, but focus should remain on speed workouts. Due to the nature of training for run speed, it is recommended that athletes take extra recovery days if their legs are sore of fatigued from prior workouts. By the end of these 12 weeks, runners should see an increase in their threshold, v02, and running efficiency. Performing a 5k, 10k, or half marathon following this plan should result in faster times.