Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Medium

Sunday - Hard (Long):  Today’s run is a long run.  Effort should be about 65% of maximum heart rate

Beginner:  Warm up; 40minute run at 65% of max; 3 x 100 strides; stretch
Intermediate: Warm up; 40 minute run at 65% of max; 3 x 100 strides; stretch
Distance:  Warm up; 60 minute run at 65% of max; 3 x 100 strides; stretch
Elite:  Warm up; 50 minute run at 65% of max; 3 x 100 strides; stretch
Alternative:  Bike - 10 minute warm up; 60 minute ride on trainer at 70% consistant (or 2.5 hour ride outside); Cool down for 10 minutes; stretch