In case the discussion about the various daily workouts on your class calendar is confusing, here is a breakdown of the purpose of each workout during a typical training week:


  • Saturday is our long run day as a group and no matter how slow you run your long run, it is a hard workout.  (Long run = more stress)
  • Sunday’s workout is always stated in minutes (15-30 minutes, 30-45 minutes, 45 minutes, etc.) since it is a recovery run.  After running long on Saturday, if you decide to also run on Sunday, it should be for a short distance at an easy pace. Adaptation from the stress of the long run does not occur during the long run. It takes place during the recovery between stresses. Rebuilding of muscles and cells occurs during recovery periods.
  • Monday is set aside for recovery or cross training. It should be an easy day so that you are well rested for the pace workout on Tuesday. 
  • Tuesday is a pace work day with the class. It is also a hard workout since you are running part of the workout at a faster pace than you normally run. (Faster run = more stress)
  • Wednesday’s workout should be run at a slower pace to allow for recovery from the pace work on Tuesday.
  • Thursday’s workout can also include some pace work as specified on the monthly training calendar.  The pace work on Thursday is optional. If you need more time to recover, run at an easy pace or take the day off.
  • Friday is set aside for recovery or cross training.  It should be an easy day so that you are well rested for the long run on Saturday.


The more often you can overload (hard workout) and recover (easy workout), the better trained you will be for your goal race.  If you don’t take enough time to recover, you won’t have the strength needed to overload at Tuesday and Saturday workouts.  Not getting enough recovery leads to injury.  Forty-eight hours is the minimum time needed to replenish the nutrients in your muscle cells after a hard workout.  An easy workout, instead of total rest, can actually help speed recovery by increasing circulation to the recovering tissue.