Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Hard -Track Workout:  Normally, I don’t like to do track workouts so early in the season.  However, I want to stress the importance of track workouts and how they can be used as a tool for seeing progression.  First and foremost, you need to find a track.  Today’s workout is hard, but it’s going to be easier than you think.  Today is only going to be hard because it’s “mentally” difficult.  If you have a heart-rate monitor, this is going to be key for the duration of this exercise.  I want you to run 2 laps (half mile) and stretch.  Then time yourself and maintain a 155 bpm (beats per minute) for 12 laps (3-miles) and then do a 2 lap cool down.  The part that I can not stress enough is the “155 bpm”.  I understand that for some of you this is going to be difficult to do and for others it’s going to be too easy.  However, as time progresses you’ll be able to see how your time is at that 155 bpm compared to what it is now.  As we train, we will periodically do this test to see how you’ve progressed.  You may not notice much but in three months from now, you’ll see what I mean.

Beginner - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Intermediate - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Endurance - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Elite - 2 laps warm-up; 12 laps at 155 bpm; 2 laps cool down
Alternate -  none for this activity

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard