Your next LANES sessions :

Week 1 — Jul 14–19

  • Tue : —any given Tuesday 🏃‍♂️, 60 min: G1 5:30/km · G2 & G3 6:00/km · G4 6:30/km

  • Thu : —lanes thursday ⏱️: 3 sets of (7 × 30" fast / 30" easy), repeated within the set.
    Pace: G1 3:10/km · G2 3:28/km · G3 3:41/km · G4 4:05/km. Jog 2 min between the 3 sets.

  • Sat : Easy solo run, 45 min: same paces as Tuesday

  • Sun : —sunday LSD ☀️, 14 km: same paces as Tuesday

Week 2 — Jul 21–26

  • Tue : —any given Tuesday 🏃‍♂️, 60 min: G1 5:30/km · G2 & G3 6:00/km · G4 6:30/km

  • Thu : —lanes thursday ⏱️, 300m reps (in blocks of 6-9-6-3-6-9-(6) reps):
    G1 1:00/300m · G2 1:05/300m · G3 1:12/300m · G4 1:21/300m.
    Recovery: 1:30 jog for G1/G2, 1:45 jog for G3/G4.

  • Sat : Easy solo run, 45 min: same paces as Tuesday

  • Sun : —sunday LSD ☀️, 14 km: same paces as Tuesday

Week 3 — Jul 28–Aug 2

  • Tue : —any given Tuesday 🏃‍♂️, 60 min: G1 5:30/km · G2 & G3 6:00/km · G4 6:30/km

  • Thu : —lanes thursday ⏱️, 10 × 400m: G1 1:16 · G2 1:24 · G3 1:32 · G4 1:44
    (recovery = same time as your rep took to run)

  • Sat : Progressive Run, 7 km (4k easy → 2k tempo → 1k just-under-threshold):

    • G1: 5:20 → 4:40 → 4:20/km

    • G2: 5:50 → 5:20 → 4:40/km

    • G3: 6:20 → 5:50 → 5:20/km

    • G4: 7:30 → 7:00 → 6:30/km

  • Sun : —sunday LSD ☀️, 17 km: same easy pace as Tuesday

Strenght session

Complete this strength session once per week in addition to your running sessions.

The number of repetitions should be adjusted based on the difficulty of each exercise. If you feel your technique starts to break down, stop the set before your form deteriorates.

If Blocks 1 and 2 feel too easy, feel free to increase the number of repetitions.

For Block 3, please stick to the prescribed number of sets and reps to avoid excessive jumping volume in a single workout.

Warm-Up

2 rounds

  • Bodyweight Squat ×10 (video)

  • Side Squat ×10 (video)

  • Commando Plank ×10 (video)

  • Jumping Jacks ×15

Block 1 • Strength
(Chair required)

3 sets • 10–12 reps each exercise

  • Single-Leg Squat to Chair (video)

  • Bulgarian Split Squat (video)

  • Single-Leg Glute Bridge on Chair (video)

  • Single-Leg Calf Raises (video)

Block 2 • Core

3 rounds • 1 min rest between rounds

  • Dynamic Copenhagen Plank ×10 (video)

  • Front Plank Hip Extensions ×20 (video)

  • Prone Arm Circles ×10 (video)

Block 3 • Plyometrics

3 rounds • 2 min rest between rounds

  • Pogo Jumps ×20 (video)

  • Broad Jumps ×10 (video)

  • Split Squat Jumps ×10 per side (video)