Weekly Templates Middle Distance Templates  Beginner / U14 MON TUE WED THUR FRI SAT SUN Rest Long Track Stretch AM Strides PM Short Track Stretch Comp. or Rest LSD 20-30mins   Intermediate / U16 MON TUE WED THUR FRI SAT SUN Easy 20mins Long Track Easy 20mins  Short Track Stretch Comp/ Pace run/ Hills LSD 35-50mins  Youth / U18 MON TUE WED THUR FRI SAT SUN Moderate 25mins & Gym Long Track Easy 30mins & Gym  Short Track Easy 20mins Stretch Comp/ Pace run/ Hills LSD 45-70mins  Junior / U20 MON TUE WED THUR FRI SAT SUN AM Easy 30mins PM Moderate 20mins + strides Long Track Easy 40mins & Gym  Short Track Easy 30mins + stretch Comp/ Pace run/ Hills LSD 60-75mins  Senior Silver / U23 MON TUE WED THUR FRI SAT SUN AM Easy 30mins PM Moderate 20mins + strides & Gym AM Easy 20mins PM Long Track Easy 30mins (AM/PM) & Gym  AM Easy 20mins PM Short Track Easy 30mins + stretch AM Comp/ Pace run/ Hills PM Easy 20mins LSD 75-90mins  Senior Gold / Open MON TUE WED THUR FRI SAT SUN AM Easy 40mins PM Moderate 30mins + strides & Gym AM Easy 30mins PM Long Track Easy 30mins (AM/PM) & Gym  AM Easy 30mins PM Short Track Easy 50mins + stretch AM Comp/ Pace run/ Hills PM Easy 20mins LSD 90mins +