Monday – Medium

Tuesday – Medium

Wednesday – Easy:  You’ve had a pretty tough last couple of days especially if you’ve done two medium workouts in a row.  Today is easy and remember that.  Tomorrow is a hard workout, so be sure to rest up or even take the day off.  If you are running today be sure to keep it at a “conversational pace” or something like 4/10 effort for a short duration.

Beginner:  Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Intermediate:  Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Distance:  Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Elite:  Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Alternate: Bike – 10 minute warmup; 20 minutes spinning in a light gear; Cool down; Stretch

Thursday – Hard

Friday – Easy

Saturday – Easy

Sunday – Hard