Monday - Easy / Off

Tuesday - Medium

Wednesday - Easy:  You will notice that the time duration has been the same with the last few workouts (including this one).  The key purpose here is to remember intensity and how it can relate to the type of workout you’re running.  Just because you are running for a shorter time, doesn’t mean that you can’t get a meaningful workout in.  These types of runs are great for lunch hour workouts.  Today is easy, so they should be at a conversational pace and to workout the by products that are still within the muscles.  I still want you to do the strides as you did yesterday, but run them at 7/10 effort.  Also when running these strides, really concentrate on form and breathing.

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- Warm up 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

Thursday - Hard

Friday - Easy / Off

Saturday - Medium

Sunday - Medium