Monday - Easy/Off

Beginner:  Off
Intermediate:  Warmup; 20 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 20 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate:  Bike - Warmup; 30 minutes; Cooldown; Stretch

Tuesday - Easy

Wednesday - Hard

Thursday - Easy

Friday - Medium

Saturday - Hard

Sunday - Easy