Monday: Rest or Easy 

Tuesday:  Medium

Beginner – Walk for 5 minutes, run for 15 minutes, walk for 5 minutes.  Stretch
     Purpose – Your walk should progressively get faster over the 10 minute period.  Run at your pace.  The 5 minute walk should be fast to start with and then get slower toward the end of your 5 minutes.  This is to build a base for later runs.
Intermediate - Walk for 2 minutes, Run for 30 minutes, walk for 3 minutes.  Stretch
     Purpose -  Building a base for later runs.
Endurance – Walk for 2 minutes, Run for 40 minutes, walk for 3 minutes.  Stretch
     Purpose -  Base building.
Elete -  Walk for 2 minutes, Run for 20 minutes with 3x 60-sec. pick-ups, 5x 100m strides.  cool down for 5 minutes.  Stretch
     Purpose -  Continue to work for your base.  The “pick-ups” will help with leg speed.  Do not over do your pick-ups though.  Just make them about a 10-bpm (see heart rate monitor) bump.
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)
     Purpose -  Getting the cardiovascular system a workout.  Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.

Wednesday:  Easy

Thursday:  Hard

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard