Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy / Off

Beginner:  Off
Intermediate:  Off
Distance:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Elite:  Warm up; 20 minute run; 10 x 100 meter strides; Cool down; Stretch
Alternative: Bike- Warm up for 5 minutes; effort is still at 6/10 for 40 minutes; 5 minute cool down; Stretch 

Saturday - Medium

Sunday - Medium