Monday:  Rest or Easy

Tuesday:  Medium - Rolling hills:  Finding a terrain that has short rolling hill (rills that last no more than a minute) can be very beneficial.  They are a form of fartlek/interval workouts where you are pushing yourself for a duration of distance or time.  The key here is to find a rolling hill route and pushing your stride up and over the crest of the hill while maintaining form.  As you are running these hills, pace should be equal to or 10% less than race pace.

Beginner - After warm-up run, run hill section and recover with a walk for the same duration of time that it took to run the hill. (30 minutes)
Intermediate - After warm-up, run at suggested pace up hill and shag (walk/jog pace) the down hill sections (40 minutes)
Endurance - After warm-up, run suggested pace up hill and jog the down hill section (40 minutes)
Elite -  After warm-up, run suggested pace up hill and jog the down hill section (30 minutes)
Alternate -  Bike or swim.  Also consider something like indoor soccer.

Wednesday:  Easy

Thursday:  Hard

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard