|Courtesy Associated Press|
Beginners: DAY OFF. Good job yesterday. Enjoy the rest day, and get ready to ramp up the mileage, starting tomorrow.
Intermediates: 4x400 meter intervals. Run 400 meters (about 1/4 of a mile) as fast as you can. Then walk for 400 meters. Complete 4 reps in this manner.
Advanced: 2x1200 meter run (nearly 3/4 of a mile); 2 x 800 meter run (nearly 1/2 of a mile). Run the first 1200 meters as quickly as you can, and then jog for 1200 meters. Complete the 1200 meter runs and 800 meter runs in the same manner.