This plan is for people that have access to a track, treadmill, outdoor running or have some sort of tracking technology to monitor distances and ideally heart rate. It can 100% be done without heart rate tracking technology. There are no specific days in the week they need to be done, It would be ideal to do them in order. There will be 4 running days in the week. A track run, a tempo run, a distance run, and a de-load/cross training day.