Monday - Medium

Tuesday - Rest / Off

Wednesday - Medium - Tempo Run with Negative Split.  Okay, so today you are going to run for 30-minutes (except for Distance Runners, who will be doing 45-minutes).  However for the first half of the run you want to be around 60% of your max heart rate.  Then for the second half run just below race pace (so about 75% of max heart rate).  Really concentrate on form and efficiency.  Start to think about a running rhythm where you are breathing in for two steps and breathing out for two steps.

Beginner:  Warm-up; 30 min. run; cool-down; stretch
Intermediate:  Warm-up; 30 min. run; cool-down; stretch
Distance:  Warm-up; 45 min. run; cool-down; stretch
Elite: Warm-up; 30 min. run; cool-down; 10 x 100 strides; stretch
Alternate: Warm-up; 45 min. bike spinning; cool-down; stretch

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Rest / Off