Monday - Easy/Off

Tuesday - Easy

Wednesday - Hard

Thursday - Easy

Friday - Medium - Tempo Run:  Today’s run should be a tempo run.  This means that after your warmup you’ll do a slightly slower than race pace effort.  So this should be an effort of about 6.5/10 or 7/10 run.  The most important thing is to keep the pace for the entire effort.  Do not fade out toward the end.  You are better to start off slower in the beginning of the run than to start off hard and then fade out.

Beginner:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Intermediate:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance:  Warmup; 40 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate:  Bike - Warmup; 45 minutes; Cooldown; Stretch

Saturday - Hard

Sunday - Easy