Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy:  Easy run at 55% of maximum heart rate or 5.5/10 effort.  This should be short and at “Conversation Pace”.

Beginner:  Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 25 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 25 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Bike - 10 minute Warmup; 40 minute spinning; 10 minute Cool Down; Stretch

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy