Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Easy

Sunday - Hard -  Interval Workout - (You’ve done this workout before)  Remember that “Interval” is a timed workout (not distance).  So today you will be running race pace or faster durring your “hard effort”.  You will need to do the following (pyramid):  30 sec.; 30 sec.; 45 sec.; 45 sec.; 60 sec.; 60 sec.; 90 sec.; 90 sec.; 60 sec.; 60 sec.; 45 sec.; 45 sec.; 30 sec.; 30 sec.  Remember that after your effort, to do a “shag” for the same amount of time you did your hard effort.  So if you ran 60 seconds hard then do a 60 second shag before your next effort.

Beginner:  Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Intermediate:  Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Distance:  Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Elite:  Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Alternate:  Bike - Warmup; Interval Workout; Cooldown; Stretch