Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard:  Today we are doing some speed work.  We will be running some interval/fartlek workout on the track.  The nice part about this is that you can head down to your local highschool track to do this workout.  Today, will be pretty even as far as distances go.  Today’s pace is going to be faster than your race pace.  So this will put you at about 8.5/10 effort.  So you are NOT sprinting, but instead maintaining a tough pace.

Beginner:  Warmup; 10 x 200 meters hard, recover for 200 meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Intermediate:  Warmup; 10 x 200 meters hard, recover for 200 meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Distance:  Warmup; 10 x 400 meters hard, recover for 400meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Elite:  Warmup; 10 x 400meters hard, recover for 400meters (half lap hard, half lap easy); Cool down; Stride 10 x 100 meters 6/10 effort; stretch
Alternative:  Bike - Warmup for 10 minutes; 15 x 1 minute on and 1 mintue recovery; Cool down; Stretch

Friday - Easy

Saturday - Medium

Sunday - Hard (Long)