Monday – Easy/Off

Tuesday – Medium

Wednesday – Easy:  Today is an easy pace.  It’s a conversational pace. This will be about 5.5/10 effort.  This run is designed to help remove the lactic acid buildup in the body.  Be sure to massage and stretch after your run.

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