Table 8.2 provides a detailed structure of the red training plan. 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. Intervals (I) are hard runs at a pace you could race at for 10 to 15 minutes. T represents threshold pace, which is a comfortably hard pace you could handle for 40 minutes, and jogs (jg) should be run at an easy pace. K refers to kilometer.
