Monday - Easy/Off

Tuesday - Medium: Moderate pace today.  Keep the pace about 6.5/10 (or 65% of max heart rate) effort.  We are going to start to step up the time on the runs.  Now we are getting done with our base building time and now we are going to start working on endurance.  After the endurance portion we will start to move to some more speed and specialized workouts.

Beginner:  Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 45minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 75 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 50 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Bike - 10 minute Warmup; 60 minute effort; 10 minute Cool Down; Stretch

Wednesday - Easy

Thursday - Medium

Friday - Medium

Saturday - Easy

Sunday - Hard