Thursday- "You do like the rest of us do- you run you @$$ off."

Warm up
stretch

WORKOUT
30 min run as fast as possible
(3.25 miles)

5 min cool down
2 min for water

Then....
15 min run as fast as possible
(1.75 miles)

Cool-down
5 min slow jog
stretch

NOTES:
I would just like to say one thing about Gold's Gym and the ideology that is associated the franchise gym mentality. Its pathetic. In the search for new members, salesmen who pose as "workout experts" are nothing more than fast talking paper pushers. If you want a lesson in fitness- do an Ironman. If you want a lesson in nutrition- do the Master Cleanse. If you think getting a job as a salesmen makes you an intelligent member of the fitness world, just know that the rest of us who live it, look at you and laugh to ourselves.