How Do You Define Moderate?

"I would probably do, let's see, if we're say ing wed Wednesday, i would probably say we're going to do some excels on the track to start with," he says. "We'd come back, we'd do a easy run, but throw on at the end a couple, a couple faster." And then friday, friday would probably be a specific workout where we'd try and figure out five k effort working into it,. But what i'm looking at is something, from an intensity wise, something probably around tin k down to eight k. Maybe at the end dip into five k Effort".