Monday - Easy/Off

Tuesday - Easy

Wednesday - Hard

Thursday - Easy

Friday - Medium

Saturday - Hard - Distance:  Today is considered hard mostly because of the “distance” invovled.  For today, keep the pace around 6/10 effort, but keep it steady!  This is an LSD run (Long, Steady Distance).  So if you are averaging 7-min./mile at 6/10 effort, be sure to keep that pace throughout.

Beginner:  Warmup; 40 minutes; Cooldown; Stretch
Intermediate:  Warmup; 40 minutes; Cooldown; Stretch
Distance:  Warmup; 1 hour; Cooldown; Stretch
Elite:  Warmup; 50 minutes; Cooldown; Stretch
Alternate:  Bike - Warmup; 60 minutes; Cooldown; Stretch

Sunday - Easy