Monday:  Rest or Easy

Tuesday:  Medium

Wednesday:  Easy

Beginner - Rest or Cross-train
Intermediate - Rest or Cross-train
Endurance - Walk for 5 minutes, Run for 15 minutes, walk for 5 minutes.  Stretch
Elite -  Rest or Cross-train
Alternate -  Rest or Cross-train

Thursday:  Hard

Friday:   Rest or Easy

Saturday:  MEDIUM

Sunday: Hard