Monday – Medium

Tuesday – Medium

Wednesday – Easy:  Take it easy today.  Tomorrow will be the hard workout.  Time Trial!

Beginner:  Warmup; 20 minute run; Cool down; stretch
Intermediate:  Warmup; 20 minute run; Cool down; stretch
Distance:  Warmup; 20 minute run; Cool down; stretch
Elite:  Warmup; 20 minute run; Cool down; stretch
Alternate:  Spin on the bike for 30 minutes; stretch

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

Friday – Easy

Saturday – Easy

Sunday – Medium