Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard:  Fartlek workout on the Track!  Oh you’re either going to love this or hate it.  This is a hard workout and should be run at 8/10 to 9/10 effort.  Be sure to do a mile warmup before starting this workout.  Get the muscles nice and warm before getting started.  So head down to the track and do the following:

200m (1/2 lap) with 200m recovery (shag - Walk/Jog)
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery 
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery 
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery 
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery 
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery 
400m (1 lap) with 400m recovery

Total Effort:  2.75 miles
Total Recovery: 2.25 miles
Total Workout:  5 miles

Beginner:  Warmup; Fartlek Workout (see above); Cool down; Stretch
Intermediate:  Warmup; Fartlek Workout (see above); Cool down; Stretch
Distance:  Warmup; Fartlek Workout (see above); Cool down; Stretch
Elite:  Warmup; Fartlek Workout (see above); Cool down; Stretch
Alternate:  none

Friday - Easy

Saturday - Easy

Sunday - Hard