Monday – Medium:  Your tempo run should be at a 6.5/10 to 7/10 effort.  If the turain is hilly or your on a soft surface, then stay toward the 6.5/10 effort.  Maintain the pace throughout though.

Beginner:  Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Intermediate:  Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Distance:  Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Elite:  Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Alternate: Bike – 10 minute warmup; 4 x 5 minutes @ 7/10 effort (5 minute recovery); Cooldown; Stretch

Tuesday – Medium

Wednesday – Easy

Thursday – Hard

Friday – Easy

Saturday – Easy

Sunday – Hard