Monday:  Rest or Easy

Beginner - Rest or Cross-train
     Purpose – Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Intermediate - Rest or Cross-train
     Purpose – Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Endurance – Walk for 5 minutes, Run for 15 minutes, walk for 5 minutes.  Stretch
     Purpose -  Base building.
Elete -  Rest or Cross-train
     Purpose – Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.
Alternate -  Rest or Cross-train
     Purpose – Do not plan a run today.  If you feel like you must do something, do a 30-min cross training or lift light weights at high reps.  I also recommend an easy Core workout.

Tuesday:  Medium

Wednesday:  Easy

Thursday:  Medium

Friday:   Rest or Easy

Saturday:  Medium Distance

Sunday:  Medium