Monday: Easy

Tuesday: Medium

Wednesday: Hard (Distance)

Thursday: Easy

Friday: Medium

Saturday: Hard (Distance) - This is a hard workout because it’s graded on distance rather than effort/speed.  Keep your heart rate around 60-65% of maximum.

Beginner:  Warm up; Run for 45 minutes; cool down; stretch
Intermediate:  Warm up; Run for 50 minutes; cool down; stretch
Distance:  Warm up; Run for 60 minutes; cool down; stretch
Elite:  Warm up; Run for 45 minutes; cool down; 10 x 100 meter strides; stretch
Alternative:  Indoor bike or swim

Sunday: Medium