Monday – Easy/Off

Tuesday – Medium:  Negative Splits.  Today you will need to plot a course of which you think you will be able to run you planned time.  Figure out where the half way point is and plan on running harder the second half faster than the first half.  If this means that you will need to run a “little” slower (one point on a scale of ten) then so be it.  Just be sure that your second half time is faster than your first half.

Beginner:  Warmup; 30 minute run; 5 x 100 meter strides; cool down; stretch
Intermediate:  Warmup; 30 minute run; 5 x 100 meter strides; cool down; stretch
Distance:  Warmup; 40 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 40 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate:  Try Rock Climbing with some friends

Wednesday – Easy

Thursday – Hard

Friday – Easy

Saturday – Medium

Sunday – Hard