Notes
Wed - Moderate distance run, 5-7 miles. During this run I want you to do 2 X 1 min, 2 X 2 min, and 2 X 3 min in no particular order, just get in the hard effort as if you were running a 10k. Try to do the fast segments when you are on surfaces that are not slippery, if you can. The main thing to remember is to get breathing hard and get your hard pumping. Even in terrible conditions you can get a great workout. Don't think because you are not running fast that the workout is useless. We are working the cardiovascular system!