Monday – Easy/Off

Tuesday – Medium

Wednesday – Easy

Thursday – Medium:

Friday – Medium

Saturday – Easy:  Everyone is taking it easy today.  Today should be at “Conversational Pace”.  Tomorrow will be your long run.  So don’t over do it today.

Beginner:  Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Swim easy laps or spin on the bike for a while

Sunday – Hard