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

