Training for April 16 to April 22

Walk-to-Run Group (The Spring Chickens):

Day 1: 30-minute walk with 10 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of two blocks each.
Day 7: Rest.


Run/Walk Group (The Summer Tanagers):

Day 1: 30-minute walk with 3 running segments of 8-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 35-minute session with 9 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Cerulean Warblers):

Day 1: 30-minute run with 10 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.