We are hybrid athletes and need to train as such.

Your goal should be to have a massive base level fitness with the ability to run high effort sprints on demand with minimal / no rest time for recovery.

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Some outline on how to do this:

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You want to build a massive base fitness level first. This is done mostly through endurance running, concider adding cycling and swimming as well so you dont get bored. if you can do 5k at 4:30 pace your doing good.

Once you have your base add in medium distance intervals. 300m is my personal favourite. Run it as fast as you can and rest for the time it took you. 3k total distance per set or 6k if your keen.

After that add in 15m shuttles. Max effort until you fail. rest and repeat. You want to hit max effort, your training agility, not fitness here.

Complement all this this with gym / pilates / yoga.

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My maintence workout after i have my base during the season is something like:

3k warm up 4:45 pace.

5*300m intervals 1:1 recovery 80% effort. (time it took : rest time, so 1 minute on : 1 minute rest for example)

10 sets of 5 15m shuttles 1:2 recovery. 100% effort, up and back is 1.

3k warm down 6m pace.

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Side note: To peak for a tournament, about 4 weeks out increase intensity, decrease volume. Taper 1 week prior.

Put yourself under maximum duress for 3 weeks. then recover for 1 week.