Monday – Easy / Off

Tuesday – Medium

Wednesday – Easy:  You will notice that the time duration has been the same with the last few workouts (including this one).  The key purpose here is to remember intensity and how it can relate to the type of workout you’re running.  Just because you are running for a shorter time, doesn’t mean that you can’t get a meaningful workout in.  These types of runs are great for lunch hour workouts.  Today is easy, so they should be at a conversational pace and to workout the by products that are still within the muscles.  I still want you to do the strides as you did yesterday, but run them at 7/10 effort.  Also when running these strides, really concentrate on form and breathing.

Beginner:  Warm up; 20 minute run; 5 x 100 meter strides; Cool down; Stretch
Intermediate:  Warm up; 20 minute run; 8 x 100 meter strides; Cool down; Stretch
Distance:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Elite:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Alternative: Bike- Warm up for 5 minutes; effort is still at 7/10 for 30 minutes (spin in an easy gear similar to yesterday); 5 minute cool down; Stretch

Thursday – Hard

Friday – Easy / Off

Saturday – Medium

Sunday – Medium

Monday – Easy / Off:  Today is a light run or an Off day.  Today is conversational pace with emphasise on stretching and the warm-up and cool down.  Warm-up should be a very light job.  Faster than walking but slower than jogging.  We call this a “shag”.  The cool down process should also be the same.  During this time, think about your form and trying to run with the least amount of energy.  You do this by trying to run as efficiently as possible.  Hands should be around hip level.  Your arm swing should even forward and back and should flow (not jerk).  Your head should be up and looking straight ahead (level to the pull of gravity).

Beginner:  Warm up; 15-20 minute run; Cool down; Stretch
Intermediate:  Warm up; 15-20 minute run; Cool down; Stretch
Distance:  Warm up; 15-20 minute run; Cool down; Stretch
Elite:  Warm up; 15-20 minute run; Cool down; Stretch
Alternative: Bike for 30 minutes (spin in an easy gear) with a 5 minute warm up and a 5 minute cool down; Stretch

Tuesday – Medium

Wednesday – Easy

Thursday – Hard

Friday – Easy / Off

Saturday – Medium

Sunday – Medium

Monday – Medium

Tuesday – Medium

Wednesday – Easy

Thursday – Hard

Friday – Easy

Saturday – Medium:  Today isn’t much different from yesterday.  The pace will be higher, but to prepare for tomorrow’s run, don’t go overboard. 

Beginner:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Intermediate: Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Distance:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Elite:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Alternative:  Bike – 10 minute warm up; Every 10 minutes up the level 5% of max starting at 60% till you get to 40 minutes; Cool down for 10 minutes; stretch

Sunday – Hard (Long)

Monday – Medium

Tuesday – Medium

Wednesday – Easy

Thursday – Hard:  Today we are doing some speed work.  We will be running some interval/fartlek workout on the track.  The nice part about this is that you can head down to your local highschool track to do this workout.  Today, will be pretty even as far as distances go.  Today’s pace is going to be faster than your race pace.  So this will put you at about 8.5/10 effort.  So you are NOT sprinting, but instead maintaining a tough pace.

Beginner:  Warmup; 10 x 200 meters hard, recover for 200 meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Intermediate:  Warmup; 10 x 200 meters hard, recover for 200 meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Distance:  Warmup; 10 x 400 meters hard, recover for 400meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Elite:  Warmup; 10 x 400meters hard, recover for 400meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Alternative:  Bike – Warmup for 10 minutes; 15 x 1 minute on and 1 mintue recovery; Cool down; Stretch

Friday – Easy

Saturday – Medium

Sunday – Hard (Long)