Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium: Today’s run is a tempo run so you’ll need to be just under race pace.  So your effort should be around 7.5/10 or 75% of maximum heart rate.  It is important that you do a good warmup before starting your tempo run.  If you can try and make this a looped run.  Tomorrow will be the same but the course will be in reverse.

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