Monday – Medium

Tuesday – Rest / Off

Wednesday – Medium

Thursday – Medium – Today should be about pace.   So for the entire workout, be sure put an effort that is about 7/10 of what you “think” your race pace should be.  If you are an Intermediate and higher level, you should have a good idea of what your race pace is.  Although, we haven’t really touched on race pace much in our previous workouts, you should still have an idea of what kind of effort you’re going to need to cover a certain time or distance.  Today’s workout is short, but should be quality.  This is something that you can do durring a lunch hour and still have time to eat and be back to work. 

Beginner – warm-up; run for 15 minutes; cool down; stretch
Intermediate - warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Endurance – warm-up; run for 30 minutes; 5 x 100m strides; cool down; stretch
Elite -  warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)

Friday – Easy

Saturday – Hard

Sunday – Rest / Off