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