Monday - Medium - This is a shorter but more agressive.  Your pace should be harder than conversation and whistle pace.  Don’t over do it. 

Beginner:  Warm-up; 20 min. run; cool-down; stretch
Intermediate:  Warm-up; 20 min. run; cool-down; stretch
Distance:  Warm-up; 30 min. run; cool-down; stretch
Elite: Warm-up; 20 min. run; cool-down; stretch
Alternate: Warm-up; 30 min. bike spinning; cool-down; stretch

Tuesday - Rest / Off

Wednesday - Medium

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Rest / Off