Monday – Medium

Tuesday – Rest / Off

Wednesday – Medium

Thursday – Medium

Friday – Easy – Recovery run for tomorrow’s hard workout.  Today should be held at Conversational Pace.

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)

Saturday – Hard

Sunday – Rest / Off