New program to follow, starting in April 2016.
This progression has four components – endurance distance, sprint, interval distance, and weighted run. All elements of one set will be finished before moving on to the next set. The run for the day will be determined by a random draw from a deck of cards, with suits corresponding to components as below :
If a Joker or an ‘instructions’ card is drawn, that will be a rest-day instead of a run.
As possible, a run will be done every 2-3 days.
Pace numbers, so far :