Monday: Easy – Today should be an easy day but still go out for a run.  This should be at conversational pace.  Pace should be around 60% of maximum heart rate.

Beginner:  Warm up; Run for 20 minutes; cool down; stretch
Intermediate:  Warm up; Run for 20 minutes; cool down; stretch
Distance:  Warm up; Run for 30 minutes; cool down; stretch
Elite:  Warm up; Run for 20 minutes; cool down; stretch
Alternative:  Indoor bike or swim

Tuesday: Medium

Wednesday: Hard (Distance)

Thursday: Easy

Friday: Medium

Saturday: Hard (Distance)

Sunday: Medium