Sample Week of Training with Run Club

Monday
-Crosstraining on your own..

-Beginner-30 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Intermediate-35 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Advanced-40 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)

Tuesday
-Maintenance run @ 6:30PM (Downtown, Presidio, Golden Gate Park)

-Beginner-2 miles easy
-Intermediate-3 miles easy
-Advanced-4 miles easy

Wednesday
-Bootcamp Downtown @ 6:30PM OR..

-Beginner-30 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Intermediate-35 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Advanced-40 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)

Thursday
-Speedwork @ 6:30PM (Marina) OR run on your own..

-Beginner-2 miles easy
-Intermediate-3 miles easy
-Advanced-4 miles easy

Friday
-REST

Saturday
-Long run @ 9:30AM (various locations)

-Beginner-4 miles easy
-Intermediate-5 miles easy
-Advanced-6 miles easy

Sunday
-Trail run @ 9:30AM (Presidio)

-All levels-4 miles