Taking running up a notch

I want to start getting back into regular running. Some thoughts.

Plan X

Jack Daniels Types of Training
•Easy/Long
•Marathon
•Threshold
•Interval
•Repetition

Continuous time running
Percentage of weekly volume
Work to rest ratio

Let’s say you’re running 4 hours a week. You need only about 6-10 of those 240 minutes at Vo2max to move the needle in your training.

That could be done through workouts like
•2-4 x 3 min at 3k-5k pace
•12-16 x 30” hard/30” easy

That’s it. Just one hard workout and all the rest easy running. Watch what happens.