Advanced Cardio Program

The Advanced Cardio Program is an 8 week program that builds speed and endurance that has you run 70-90km per week. With 6 days of running per week and a rest day on sunday, here is the kilometerage breakdown day-to-day

Sunday - Rest Day 

Monday - Zone 2 easy run, starting at 12k and progressing to 15k

Tuesday - Speed Workout. Variety of endurance and speed work. All best average. 2m rest for short reps and 3m for long reps.

Wednesday - Another easy run. This time only bout 10-12k

Thursday - Speed workout

Friday -8-10k base building easy run

Saturday - long run from 18-24k