Monday - Easy/Off

Beginner:  Off
Intermediate:  Warm-up; 10 x 100m strides; Cool-down; Stretch
Distance:  Warm-up; 15 minutes easy;  10 x 100m strides; Cool-down: Stretch
Elite:  Warm-up; 10 x 100m strides; Cool-down; Stretch
Alternate:  Spin on the bike for 30 minutes

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy