Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Easy

Saturday - Hard:  Today is a track workout.  Head down to the local highschool track and prepare for a short but intense workout.  Today will be a fartlek workout (distance, not time).  Be sure that your recovery times are spent either shagging (walk/jog) or walking.  Your effort on these should be at 8 - 9/10 effort.

200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
800 meter effort w/ 400 meter recovery
200 meter effort w/ 200 meter recovery

Beginner:  Warm-up; Track Workout; Cool-down; Stretch
Intermediate:  Warm-up; Track Workout; Cool-down; Stretch
Distance:  Warm-up; Track Workout; Cool-down; Stretch
Elite:  Warm-up; Track Workout; Cool-down; Stretch

Sunday - Easy