Monday - Easy / Off:  Today is a light run or an Off day.  Today is conversational pace with emphasise on stretching and the warm-up and cool down.  Warm-up should be a very light job.  Faster than walking but slower than jogging.  We call this a “shag”.  The cool down process should also be the same.  During this time, think about your form and trying to run with the least amount of energy.  You do this by trying to run as efficiently as possible.  Hands should be around hip level.  Your arm swing should even forward and back and should flow (not jerk).  Your head should be up and looking straight ahead (level to the pull of gravity).

Beginner:  Warm up; 15-20 minute run; Cool down; Stretch
Intermediate:  Warm up; 15-20 minute run; Cool down; Stretch
Distance:  Warm up; 15-20 minute run; Cool down; Stretch
Elite:  Warm up; 15-20 minute run; Cool down; Stretch
Alternative: Bike for 30 minutes (spin in an easy gear) with a 5 minute warm up and a 5 minute cool down; Stretch

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy / Off

Saturday - Medium

Sunday - Medium