Monday - Medium

Tuesday - Medium

Wednesday - Easy

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

Today is a time trial.  No matter what group you are in, today’s run is a “race pace” effort throughout the 5-K.  I recommend a 15 minute warmup and then stretch.    From your start, concentrate on your breathing, pace and stay relaxed!  Push yourself hard to the end but be smart enough for you to be at the pace to finish the time trial.  Be sure to do a 15 minute cool down and stretch again.  Target times (should be faster than the posted time) for the groups should be as follows:

Beginner:  35 minutes
Intermediate:  25 minutes
Distance:  25 minutes
Elite:  19 minutes

NOTE:  If you have a race on Saturday or Sunday, then make this your favorite medium workout.

Friday - Easy

Saturday - Easy

Sunday - Medium