Table 8.3 details the blue training program. E represents easy running, and L represents a long run that is easy and steady. Strides (ST) are light, quick 15- to 20-second runs (not sprints) with 45 to 60 seconds of rest between each. R represents repetition running at a pace that you could race at for 5 minutes. Hard runs are interval in nature and at a pace you could race at for 10 to 15 minutes. T represents threshold pace, which is comfortably hard, and jogs (jg) should be run at an easy pace. K refers to kilometer.
