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

