Monday - Easy/Off

Tuesday - Medium:  Today’s run will be fairly easy.  While on your run, every 5 minutes, do a 30 second acceleration to race pace.  Then once at race pace hold it for another 30 seconds (total effort is 1 minute).  Then recover for four minutes and do again.  Recover should be slightly higher than Conversational pace.  It’s what I like to call “Whistle Pace”.  If you can whistle without effort, but can’t talk, then that’s the right pace.

Beginner:  Warm-up; 30 minutes run; Cool-down; Stretch
Intermediate:  Warm-up; 30 minutes run; Cool-down; Stretch
Distance:  Warm-up; 50 minutes run; Cool-down; Stretch
Elite:  Warm-up; 40 minutes run; Cool-down; Stretch
Alternate: 

Wednesday - Easy

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy