Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy / Off

Saturday - Medium

Beginner:  Warm up; 40 minute run; 5 x 100 meter strides; Cool down; Stretch
Intermediate:  Warm up; 40 minute run; 8 x 100 meter strides; Cool down; Stretch
Distance:  Warm up; 60 minute run; 10 x 100 meter strides; Cool down; Stretch
Elite:  Warm up; 40 minute run; 10 x 100 meter strides; Cool down; Stretch
Alternative: Bike- Warm up for 5 minutes; effort is still at 7/10 for 60 minutes (spin in an easy gear similar to yesterday); 5 minute cool down; Stretch

Sunday - Medium