Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy (Same as Wednesday)

Converstation Pace:  This is really easy to define.  Basically, while you are running hold a conversation with your running parter.  If you are running alone, try whistling a tune at any given point in your run.  If you have a hard time with your conversation or whistling, then you are running too hard.  Instead back off and remember to just keep the legs moving.  That’s today’s

Beginner - After a warm up.  Run for 20 minutes at “conversation pace”
Intermediate - After a warm up.  Run for 20 minutes at “conversation pace”
Endurance – After a warm up.  Run for 30 minutes at “conversation pace”
Elete -  After a warm up.  Run for 20 minutes at “conversation pace”
Alternate -  Spin easy on the bike for 30 minutes.  HR should not go above 60% of maximum 

Saturday:  Medium Distance

Sunday:  Medium