Day Focus Workout

Mon Speed 6 x 400m at goal pace (90s rest).

Tue Chug Drill 3 x 12oz water chugs (timed).

Wed Recovery 3-mile easy run + 4 x 50m strides.

Thu Burp Training 2-mile tempo run + 1 seltzer chug mid-run.

Fri Rest Full recovery.

Sat The Simulation 4 x 400m with 12oz water/seltzer before each.

Sun Long Run 5–6 miles easy.