Monday:  Medium

Tuesday:  Easy

Wednesday:  Medium:  Today is a fun-run for you.  Do your most favorite workout.  The only stipulation is that you need to run for the duration listed below.  Good luck and have fun.  Oh… if you have to walk for a little bit out there, go ahead, but don’t overdue the walk though.  Pace should be around 6.5/10 effort.  So as far as pace, it should be easy, but not at conversational pace.

Beginner:  Warm-up; 40 minute run; 5 x 100 meter strides; cool down; stretch
Intermediate:  Warm-up; 40 minute run; 5 x 100 meter strides; cool down; stretch
Distance:  Warm-up; 60 minute run; 5 x 100 meter strides; cool down; stretch
Elite:  Warm-up; 40 minute run; 10 x 100 meter strides; cool down; stretch
Alternate:  Bike - 10 minute warmup; spin for 60 minutes; cool down for 10 minutes; stretch

Thursday:  Easy

Friday:  Hard

Saturday:  Easy

Sunday:  Medium