This Weeks Workouts

Monday: Easy Run 2 – 3 Miles

Tuesday (49 min): A little speed, don't push it too hard. Warm-up for 5 minutes, run Kinda Hard for 11 minutes and Recover for 2 minutes, repeat 3 times, and then Cool-down for 5 minutes.

Wednesday: Cross Train or Walk for 30 minutes

Thursday (35min): A little more speed. Warm-up for 5 minutes, run Kinda Hard for 25, and then Cool-down for 5 minutes.

Friday: Rest

Saturday: Long Run 8.5 miles Easy

Sunday: Cross Train or Optional Rest. If the week is taking a bit of a toll on you, just Rest.

 

Glossary

Easy Run: about 75% efforts. You should be able to talk during the whole run.

Warm-up / Cool-down: A little less effort than an Easy Run.

Kinda Hard: About 80 – 85% effort. You might be able to talk for a bit but your breath should be labored a bit.

Hard: About 85-95% effort. You should be winded but not completely spent.

Recovery: About the same as Warm-up or even less effort could be a walk but do not stop moving.

Cross Train: Do some strength, stretching, or some other sporting event (swimming, biking, hiking …).

Rest: Don't do any running. If you are feeling frisky do something easy, but rest is a very important part of your workout.