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

