Monday – Easy/Off

Tuesday – Medium: Moderate pace today.  Keep the pace about 6.5/10 (or 65% of max heart rate) effort.

Beginner:  Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 50 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Bike – 10 minute Warmup; 40 minute effort; 10 minute Cool Down; Stretch

Wednesday – Easy

Thursday – Medium

Friday – Medium

Saturday – Easy

Sunday – Hard