Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Medium: 

Saturday - Easy

Sunday - Hard:  Incorporate your warmup into this workout.  Start out slow and get the muscles warmed up before you pick up the pace.  During your run do at least five (5) pickups that lead to race pace.  You only need to do them for 60 seconds.  Also incorporate your cool down with your long run.  It is important to stretch after your run to help alieviate the waiste buildup in your muscles.  Your pace should be at 6/10 effort (60% of max heart rate).

Beginner:  60 minutes; Cool Down; Stretch
Intermediate:  60 minutes; Cool Down; Stretch
Distance:  90 minutes; Cool Down; Stretch
Elite: 70 minutes; 5 x 100 meter strides; Cool Down; Stretch