Monday – Medium

Tuesday – Medium

Wednesday – Easy:  Today you can take off if you feel.  If you feel that you have to run, please only keep it short and at a conversational pace.

Beginner:  Off to light run.  No more than 20 minutes
Intermediate:  Off to light run.  No more than 20 minutes
Distance:  Off to light run.  No more than 20 minutes
Elite:  Off to light run.  No more than 20 minutes
Alternative:  Walk with a spouse or significant other

Thursday – Hard

Friday – Easy

Saturday – Medium

Sunday – Hard (Long)