Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Medium

Sunday - Hard - Today’s workout is a tempo run with endurance and also being a negative split.  This is close to race day pace.  Today is not easy and you should be pretty exhausted by the end of the workout.  However, this will also be one of your highest quality workouts and when you get through this, you will be able to race (up to 5K for Beginner and Intermediate runners and 10K for Distance and Elite runners).  Your first half of the run should be at 7/10 pace whereas the second half should be at race pace (8-9/10)

Beginner:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Intermediate:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance:  Warmup; 50 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 40 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate:  Bike - Warmup; 60 minutes; Cooldown; Stretch