Monday – Easy/Off

Tuesday – Medium

Wednesday – Easy

Thursday – Medium

Friday – Easy

Saturday – Hard

Sunday – Easy/Off:  Today’s run is at conversational pace. 

Beginner:  Warm-up; 20 minutes run; Cool-down; Stretch
Intermediate:  Warm-up; 20 minutes run; Cool-down; Stretch
Distance:  Warm-up; 30 minutes run; Cool-down; Stretch
Elite:  Warm-up; 30 minutes run; Cool-down; Stretch