Day

Beginner

Intermediate/Advanced

Sunday

Off

Off

Monday

20-30 minutes running

40-50 minutes continuous, aerobic pace

Tuesday - Conditioning at South Run

Mini hurdles

Diagonals

25 minutes running

Hill sprints

Mini hurdles

Diagonals

40-45 minutes continuous, aerobic pace

Hill sprints

Wednesday

Off

25-35 minutes continuous, aerobic pace

Thursday - Conditioning at Burke Lake

Mini hurdles

30 minutes running

Strength training, Hawks relay

Mini hurdles

45-50 minutes continuous, aerobic pace

Friday

20 minutes running

25-35 minutes continuous, aerobic pace, plus strides

Saturday - Conditioning at Fountainhead

Plyometrics

40 minutes running

Strength training

Plyometrics

50-60 minutes continuous, aerobic pace