Monday - Easy / Off

Tuesday - Medium:  Today is a short but quality Tempo Run.  So warm up and hold a steady pace that is about 7/10 for the duration of your run.  The key here is pace.  So if you are running a 10K, this is the pace that you would be running to complete the distance.

Beginner:  Warm up; 20 minute run; 5 x 100 meter strides; Cool down; Stretch
Intermediate:  Warm up; 20 minute run; 8 x 100 meter strides; Cool down; Stretch
Distance:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Elite:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Alternative: Bike- Warmup for 5 minutes; effort is still at 7/10 for 30 minutes (spin in an easy gear similar to yesterday); 5 minute cool down; Stretch

Wednesday - Easy

Thursday - Hard

Friday - Easy / Off

Saturday - Medium

Sunday - Medium