Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Medium:  Today will be a medium effort based on distance.  While keeping an effort throughout, be sure to save enough energy for a longer finish.  Today should be a negative-split.  This means that half way through your run, you should run farther on the second portion of the run than what you did one the first half.  Today’s effort should be around 6.5/10 for the first half and 7/10 for the second half

Beginner:  Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate:  Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance:  Warmup; 60 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate:  Bike - 10 minute Warmup; 60 minute spinning; 10 minute Cool Down; Stretch

Saturday - Easy

Sunday - Hard