Monday: Rest or Easy

Tuesday:  Medium

Wednesday:  EASY RUN – Generally speaking Saturdays and Sundays are your hardest workouts, This is just the beginning though, so we will need to take it easy and build a base.

Beginner – Walk for 30 minutes
     Purpose – You are just starting, so you need to get your body moving.
Intermediate - Walk for 5 minutes, Run for 20 minutes, walk for 5 minutes.  Stretch
     Purpose -  Again, with the New Year, just get the body moving.
Endurance – Walk for 5 minutes, Run for 30 minutes, walk for 5 minutes.  Stretch
     Purpose -  Same as intermediate.  You should have some base before attempting.
Elete -  Walk for 2 minutes, Run for 20 minutes, 5x 100m strides.  cool down for 5 minutes.  Stretch
     Purpose -  This is an Easy day, so no pickups durring your run.
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)
     Purpose -  Getting the cardiovascular system a workout.  Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.

Thursday:  Hard

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard