Monday - Medium

Tuesday - Medium

Wednesday - Easy:  Today you can take off if you feel.  If you feel that you have to run, please only keep it short and at a conversational pace.

Beginner:  Off to light run.  No more than 20 minutes
Intermediate:  Off to light run.  No more than 20 minutes
Distance:  Off to light run.  No more than 20 minutes
Elite:  Off to light run.  No more than 20 minutes
Alternative:  Walk with a spouse or significant other

Thursday - Hard

Friday - Easy

Saturday - Medium

Sunday - Hard (Long)