Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy - Take the day off!  Yesterday was a difficult workout.  If you must run, go easy and keep it at a conversational pace.  Basically you’ll do a warmup, do 5 x 100 meter strides, short cool down and stretch.

Beginner:  Day Off
Intermediate:  Day Off
Distance:  Warmup; 5 x 100 meter Strides; Cool down; Stretch
Elite:  Warmup; 5 x 100 meter Strides; Cool down; Stretch
Alternate:  Swim easy or Bike easy.  If bike, then spin in an easy gear.  10 min warmup; 20 minutes spin; 5 min. cool down; stretch 

Saturday - Easy

Sunday - Hard