The following is the set up for my early season 3k to 5k track focus. Race weeks continue with the same format but less volume of intervals leading into events.
When I start preparing for my marathon in the fall, the intervals will increase in length with one easy two hour regeneration run per week to build tendon strength for the longer distances.
As it is early in the season the workouts to this point have been on the road, using time and perceived effort on how the achilles is feeling. Workouts will become more specific as weather and stride improves.
Passionate runner and nordic skier who happens to own a run & ski shop!