Over the past few weeks I have been following the format below. Up until March(-ish), the suggested cycles involve 3 weeks of “Build” phase where I opt for any of the listed DEFINE cross-training sessions depending on how my legs and body feel.
Monday
1 hr Recovery Run
Tuesday
DEFINE REVOLUTION
DEFINE bounce
DEFINE BODY
Wednesday
Sprint Workout
Thursday
DEFINE REVOLUTION
DEFINE BOUNCE
DEFINE BODY
Friday
1 hr Recovery Run
Saturday
Long Steady Run
Sunday
DEFINE MIND
DEFINE YOGA
“Suggested” because I could opt for a DEFINE HAMMOCK or DEFINE YOGA class on a Tuesday/Thursday if I need to stretch before the mid-week sprints/long run on the weekend. The 4th week is a “Rest” phase where my only focus are myofascial release, stretching, and easy runs to prepare for the next cycle, picking up where I left off in my last “Build” week.