Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium:  Moderate pace today.  Keep the pace about 7/10 (or 70% of max heart rate) effort.  This is a tempo run.  Be sure to try and stretch out your stride a little bit on this one. 

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

Friday - Medium

Saturday - Easy

Sunday - Hard