Monday: Rest or Easy

Tuesday:  Medium

Wednesday:  EASY RUN

Thursday:  Hard – Fartlek workouts:  Today you’ll be running a modified version of a typical Fartlek.  Something to keep in mind during this workout is that you just need to up the ante enough to make you tired, but not exhausted.  The important thing is to finish the workout.  Just because it’s a “hard” workout doesn’t mean that you need to go all out.  This is where learning pace is important.

Beginner – Walk for 5 minutes, run for 10 minutes, walk for 2 minutes, run for 10 minutes, walk for 3 minutes.  Stretch
     Purpose – See Above
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Endurance – Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Elete -  Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes.  Stretch
     Purpose -  See Above.
Alternate -  Indoor Bike for 60 minutes.  After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”.  Stretch.
     Purpose -  This is a typical fartlek workout.

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard