Monday – Medium

Tuesday – Medium:  Today’s run should be a medium to hard run.  This is your last chance to burn out the cobwebs for Thursday’s run.  Don’t push it too hard.  You need to conserve your energy for Thursday’s effort as well.  Today should be at 7/10 to 7.5/10 effort.

Beginner:  Warmup; 30 minute run; Cool down; stretch
Intermediate:  Warmup; 30 minute run; Cool down; stretch
Distance:  Warmup; 30 minute run; Cool down; stretch
Elite:  Warmup; 30 minute run; Cool down; stretch
Alternate:  Spin on the bike for 60 minutes with 2 minute pickups after 10 minute warmup.

Wednesday – Easy

Thursday – Hard (Time Trial / Simulation) 5-K (3.1 miles)

Friday – Easy

Saturday – Easy

Sunday – Medium