Monday – Medium

Tuesday – Rest / Off

Wednesday – Medium

Thursday – Medium

Friday – Easy

Saturday – Hard – Today will be about fartlek/interval training.  You will be running in 2-minute efforts at slightly faster than race pace.  This is equivelant to 8/10 of an effort.  The warmup is very important in todays workout.  Please be sure that you are warm and have worked up a light sweat.  Also, you will need to do some stretching before the workout begins.  It doesn’t have to be a lot for a long time, just enough to prepare your muscles for the workout ahead of you.  Your recovery runs will need to be backed down to an Easy pace (Conversational Pace) even though you may still be winded by then end of the two minute recovery.

Beginner:  Warmup; 6 x 2-minute hard effort with 2 minute recovery between each effort; 3 x 100 meter strides; cool down and stretch
Intermediate:  Warmup; 8 x 2-minute hard effort with 2 minute recovery between each effort; 3 x 100 meter strides; cool down and stretch
Distance:  Warmup; 8 x 2-minute hard effort with 2 minute recovery between each effort; 5 x 100 meter strides; cool down and stretch
Elite:  Warmup; 10 x 2-minute hard effort with 2 minute recovery between each effort; 5 x 100 meter strides; cool down and stretch

Sunday – Rest / Off