Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Easy - Today is an easy run to get the legs moving and help move the lactic acid from Thursday’s run.  One tip is to run your strides on the grass.  If you have access to a high school football field, that’s the best.

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

Sunday - Hard