As we enter October, we shift gears with our training. With the championships 4-6 weeks away, the next couple of weeks will have an increase in intensity with a decrease in volume, before we start to taper. Long runs will take place after the harder run of the week to allow to flush out the lactic acid build up. The two days leading up to the harder run will be light runs. Workouts will only be twice a week (a reduction in the number of weekly workouts) while they are run