Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium – Tempo Run:  Please read my other blog on the different types of runs. 

Beginner – Walk for 2 minutes, run for 20 minutes (about 45 seconds per mile slower than what you would like to run in a race), walk for 2 minutes, 3 x 100 meter strides.  Stretch
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
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
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
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.

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium