Monday – Medium:  Today’s run isn’t too bad.  It will be on the lighter side of “medium” where durring the middle of your run, you will do some “pick-ups” where you up your pace to slightly lower than racepace or less (about 7.5/10 effort).

Beginner:  5 minute warm-up; 20 minute run with 5 x 30 second “pickups”; Cool down; stretch
Intermediate:  5 minute warm-up warm-up; 20 minute run with 8 x 30 second “pickups”; Cool down; stretch
Distance:  5 minute warm-up warm-up; 35 minute run with 8 x 30 second “pickups”; Cool down; stretch
Elite:  5 minute warm-up warm-up; 30 minute run with 10 x 45 second “pickups”; Cool down; stretch
Alternative:  40 minute bike with 5 x 1 minute “pickups” after 10-minutes

Tuesday – Medium

Wednesday – Easy

Thursday – Hard

Friday – Easy

Saturday – Medium

Sunday – Hard (Long)