Last Updated on September 23, 2024
Week 1
Workout for Monday and Thursday
Workout for Wednesday
Workout for Tuesday and Friday
Week 2
Workout for Monday and Thursday
Build & Fast 8:12 & 15:2024 Download
Workout for Wednesday
Fast Ladders.8:14:2024 Download
Workout for Tuesday and Friday
IM Training.8:13 & 16:2024 Download
Week 3
Workout for Monday and Thursday
Mid Distance Free Pull 8.19 & 22.2024 Download
Workout for Wednesday
Sprint Fast 50s 8.21.2024 Download
Workout for Tuesday and Friday
Mid-Distance Hold Pace.8.20 & 23.2024 Download
Week 4
Workout for Monday and Thursday
FDistance 8:26 & 29.2024 Download
Workout for Wednesday
Consistent Pace. 8.28.24 Download
Workout for Tuesday and Friday