{"product_id":"12-week-run-speed-plan-digital-pdf","title":"12-Week Run Speed Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA structured speed block for experienced runners building toward a stronger 5K or 10K.\u003c\/strong\u003e Four runs a week, effort-led, with a clear benchmark and race-week finish.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e4 runs per week (two quality sessions, one easy run, one long easy run) plus an optional 5th easy run\u003c\/li\u003e\n\u003cli\u003e3-mile time trial in Week 1, with a pace table that converts your result into 5K and 10K goal paces\u003c\/li\u003e\n\u003cli\u003eIntervals, threshold work, hill strides and speed endurance, progressing across 12 weeks\u003c\/li\u003e\n\u003cli\u003eTaper and goal-race week built in, with a simple time-trial option if you have no race\u003c\/li\u003e\n\u003cli\u003eRPE and talk-test guidance on every session, plus weekly notes pages\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e runners who already run at least 4 days a week and are comfortable with a 60-90 minute easy run. Not a beginner or marathon plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 14-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056458297,"sku":null,"price":24.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/02_run_speed_plan_cover.png?v=1793532018","url":"https:\/\/uniqendurance.com\/products\/12-week-run-speed-plan-digital-pdf","provider":"UNIQ Endurance","version":"1.0","type":"link"}