Strength + Endurance workout + Speed Development + Mental Skills Part 1.

Jason and Mallory covered compartmentalizing race goals, internalizing goals, visualization, purpose, mantras.

This week Allison and James connect with Craig Heinicke. They talk poetic runs, English style Cross Country, the "pain" of "passing that many runners", and the evolution of both the sport and technology within it. Coach Allison explains The Julia and how to adjust for a hill workout if you live in flat terrain. Finally, Craig closes the conversation with Coach Chris' favorite question of all: "Why don't you just run 15-20 miles of MGP for long runs." 

3/2/1/ Fartlek + Hill Strides

Recovery

This we jump into Brian Wyland's story. He shares about his first training season and how he finished it off with a perfectly executed race day. Allison breaks down the Texas 10K and we close with a few thoughts on Brian's next goals and when running doubles might be good for you. 

Coach Allison Intro, Down Week 

Discussion on macronutrient timing + broken tempo!