Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy:  Today is easy after yesterday’s workout.  If you did yesterday’s workout right, you should be a little sore.  Today you need to run, but it needs to be slow and short.  Just enough to get the blood flowing and removing the lactic acid and other waste from your system.

Beginner:  20 minute run at conversational pace; 3 x 100 strides; stretch
Intermediate:  20 minute run at conversational pace; 3 x 100 strides; stretch
Distance:  20 minute run at conversational pace; 3 x 100 strides; stretch
Elite:  20 minute run at conversational pace; 3 x 100 strides; stretch
Alternative:  Swim an easy workout working on form

Saturday - Medium

Sunday - Hard (Long)