Monday - Easy/Off

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

Wednesday - Easy:  Today you need to run, but it’s at a conversational pace.  Today’s run is easy as effort goes but the duration will be longer than normal.  I would normally recommend that you do a shorter run before a hard workout the next day, but tomorrow is just a “medium” day.

Beginner:  Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Bike - 10 minute Warmup; 40 minute spinning; 10 minute Cool Down; Stretch

Thursday - Medium

Friday - Medium

Saturday - Easy

Sunday - Hard