Tuesday – Medium

Wednesday – Easy

Thursday – Hard

Friday – Easy / Off

Saturday – Medium

Sunday – Medium:  Hill Repeats!  Today is a good day to break away from all those crazy miles that you’ve put in.  Now that spring is here, we need to start to bring some of the fun stuff; speed.  Today will be short, but good enough to get an idea of the more intense hill repeats to come.  Find a hill with a steady incline or one that increases in intensity.  The concept here is to build your endurance and speed while being tired.  Remember though, today is a “medium” day, so when running the hills, they should be no faster than race pace, but still not far from it.  Do the following workout (in seconds):  20, 20,30,45,30,20,20.  Your recovery time should be walking down the hill and before you start again, be sure that your heart rate is below 130 bpm.  If you can’t find a hill to run on, then do a fartlek workout with double the hill repeat times.

Beginner:  10 Warm up; Hill Repeats; 5 x 100 meter strides; Cool down; Stretch
Intermediate:  10 Warm up; Hill Repeats; 5 x 100 meter strides; Cool down; Stretch
Distance:  10 Warm up; Hill Repeats; 5 x 100 meter strides; Cool down; Stretch
Elite:  10 Warm up; Hill Repeats; 5 x 100 meter strides; Cool down; Stretch
Alternative: Bike – 40 minute bike.  10 minute warmup; 10 x 1 minute interval with 2 minute recovery; cool down. stretch