Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Hard

Friday:   Easy - Thursday’s track workout wasn’t that difficult.  So we need to continue with a workout that is slightly harder than “easy” but less than “medium”.  This is mostly to ramping up for the weekend’s workout.

Beginner - 5 min warm-up; 20 min run at slightly harder than conversation pace; 5 min cool down
Intermediate - 5 min warm-up; 30min run at slightly harder than conversation pace; 5 min cool down
Endurance - 5 min warm-up; 40min run at slightly harder than conversation pace; 5 min cool down
Elete -  5 min warm-up; 30min run at slightly harder than conversation pace; 5 min cool down
Alternate -  Bike or swim

Saturday:  MEDIUM

Sunday: Hard