Monday: Easy

Tuesday: Medium

Wednesday: Hard (Distance)

Thursday: Easy

Friday: Medium (Same as Tuesday) - Not much longer than yesterday, but make the pace a little harder.  This is NOT a conversation pace.  Just enough to keep you breathing hard and the heart rate should be around 65-70% of maximum heart rate.

Beginner:  Warm up; Run for 30 minutes; cool down; stretch
Intermediate:  Warm up; Run for 30 minutes; cool down; stretch
Distance:  Warm up; Run for 35 minutes; cool down; stretch
Elite:  Warm up; Run for 25 minutes; cool down; stretch
Alternative:  Indoor bike or swim

Saturday: Hard (Distance)

Sunday: Medium