First I hope you all are well. Be safe and careful out there. Stay at home if and when you can.
With that being said, here is a basic outline of what to do for week four:
MONDAY: 32-48min easy run. Within this run you should PUSH for 8-minutes. Core.
TUESDAY: 32-48min easy run. Complete 4xStrides. Drills.
WEDNESDAY: 32-48min hilly run. This run should be completed on a rolling hilly course. A good rule of thumb is to run 1-hill for every 10-minutes that you run. For example: If I started my run at Central Park, I'd jog around for 10-minutes flat and then run the corner hill, followed by the dog park hill, followed by the corner hill again, then finish my time flat for a 32-40min run. Core.
THURSDAY: 32-48min easy run. Complete 4xStrides. Drills.
FRIDAY: 32-48min easy run, Within this run you should PUSH for 8-minutes. Core.
SATURDAY: 32-48min hilly or trail run. See Wednesday, or go to a hilly trailhead such as the Beast or East Canyon.
How far should I run?
*24min if you are just starting to train
**32min if you have been running 24min for the past three weeks and are feeling good
***40-48min if you're feeling 100% and are motivated to do great things this fall