Monday – Medium

Tuesday – Medium:  Today’s run is an LSD run.  This will be on the harder side of “medium” because of the distance and not so much the pace.  However, just because it’s longer, doesn’t mean that you should be running slower.  LSD stands for Long STEADY Distance, NOT Long Slow Distnace.  Got it?  Also durring your run do the same time of “pickups” that you did yesterday.

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

Wednesday – Easy

Thursday – Hard

Friday – Easy

Saturday – Medium

Sunday – Hard (Long)