Tristar Athlete, your next block is posted in Training Peaks and the plan has been adjusted and calibrated towards your goals. The following rules are key to a run focused block as you prepare for your weekly sessions.

Take the first week as a learning experience and don’t try to blow away any one particular session. Allow room to outperform each week as the total load and or intently goes up.
Most training and blocks will build up each week, peaking in week three before stepping back on week four. This sequence is not always the case, however you should notice the subtle changes each week. (Fatigue from loading has a delayed effect over a period of two weeks and up to 40 days!

Run block loading

Training block patterns may be 2,3,4 or 5 weeks in duration as a combination of loading and unloading of training stress.

Status check? How are you feeling? Watch the total load and back off if you feel you are on the edge of a run injury. Recognize the difference between good and bad pain. Bad pain results in an injury which is not worth it, good pain leads to faster running!
Fatigued? Its ok to run tired and on heavy legs… however absolutely hold best form always or slow to a place where you can in fact hold best form.
Stick to the targets but calibrate with rate of perceived effort (RPE); Example, the suggested heart rate target requires you to run hard “RPE” 8, however the session is designed to max out at an RPE of 6… you should hold at 6 and disregard heart rate. (More on zones equivalency here.)

Consistency is more important than any singular run session. Dont try to smash it on any given day but rather look for changes and improvements over the entire block.
Run on soft surfaces with high cadence. Surfaces that begin with a “T” track, trail, turf, treadmill, topsoil.. tundra?!
Realize recovery and rest is where you get stronger and better as an athlete. Therefore try to get to each session as rested as possible.
The "Shift Principle". Try to focus your efforts or "key workouts" with three stars ★★★ on each week as the most critical. If you miss a longer run this week, make sure you get to it next week so all energy systems move forward.
Stretch regularly and often (No deeper than an RPE of 6 on a scale from 1-10)
Warm up well and make sure that the muscles are fluid enough to accomplish the session without injury.
Running progress is a long game; massive changes can be seen over many months and years with healthy running. When you cannot run due to injury you will not progress as rapidly, so when in doubt leave it out or ask our Tristar Coaches.

Good luck out there and happy running from the Coaches