Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Medium:  Today isn’t much different from yesterday.  The pace will be higher, but to prepare for tomorrow’s run, don’t go overboard. 

Beginner:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Intermediate: Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Distance:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Elite:  Warm up; 20 minute run at 65% of max; 3 x 100 strides; stretch
Alternative:  Bike - 10 minute warm up; Every 10 minutes up the level 5% of max starting at 60% till you get to 40 minutes; Cool down for 10 minutes; stretch

Sunday - Hard (Long)