Monday:  Rest or Easy

Tuesday:  Medium (Same as last Tuesday)

Negative Splits:  This is something that is harder than it sounds.  Granted that today is a “Medium” day, this will bank more on the harder side of Medium.  That’s why Wednesday and Thursday are a step down from normal.  I’ve decided to throw this workout in early for a couple of different reasons.  One, it’s great to learn pace; two, this will show you how much you’ve improved over the months of training; and three, it will provide excellent conditioning for future workouts.  This workout is pretty simple to explain.  Pick your distance and find the half-way point.  After the half-way point you step it up a notch or two and finish strong.  So this means that your pace for the first half will be slower, but not too slow.  This is a Medium-Hard workout after all.

Beginner - After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Intermediate - After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Endurance - After a warm up.  Run for 20 minutes, then run the last 20 minutes faster (total of 20-minutes).
Elete -  After a warm up.  Run for 10 minutes, then run the last 10 minutes faster (total of 20-minutes).
Alternate -  This concept is great on the bike or swimming too.  Adjust to your experience level.

I recommend at this time of year, to be running for a specified time rather than distance.  The reason is that running 3-miles of hills versus 3-miles of flats are different.  So try and run for a specified time.

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium