Training program changes across  2018 — In narrowing the focus on high intensity aerobic training for the base building workouts the mile reps in the Hills Day workout were initially replaced by 800’s, but subsequently expanded to 2 x 3200m. The training principle of having all of the non-goal pace workouts be interval reps between 1 to 7 minutes [400m to 1 mile] was expanded to 1 to 15 minutes [400m to 2 miles]. There are now 2 of these 2 x 3200m Hills Day workouts each month, along with 2 goal pace workouts that have been spread apart from one another across the month instead of consecutive workouts sequestered at the end of the month. Rather than a progression of workouts from slow to fast across each month, the workouts are more evenly spread.