Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy (same as Monday). 

Thursday - Hard - Track Workout:  Today is a fartlek workout that is going to be difficult and fun.  Today will also be relatively short compaired to other Hard workout days.  So keep the intensity high when you are running the interval.  Remember that your recovery is equal to your fartlek/interval.  So if you run a 200 meter hard, do a 200 meter recover shag (walk/jog) to the next starting point.  Your efforts should be around 8/10 to 9/10 effort.  Do the following after your warmup (in meters):  200, 200, 400, 400, 200, 400, 400, 200, 200

Beginner:  Warmup; Track workout; Cooldown; Stretch
Intermediate:  Warmup; Track workout; Cooldown; Stretch
Distance:  Warmup; Track workout; Cooldown; Stretch
Elite:  Warmup; Track workout; Cooldown; Stretch
Alternate: 

Friday - Easy

Saturday - Medium

Sunday - Hard