Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Medium

Saturday - Easy

Sunday - Hard:  Today is a long run.  You should be picking up the pace a little bit without exerting yourself like you did in the beginning.  If not, then you need to start pushing yourself more.  If your resting heart rate is not coming down after an easy/off day then you need to back off some.  Don’t over exert yourself otherwise you will burn out or get injured.  I would recommend that you take the day off and recover than to push yourself too hard.  Start off slow (at Conversational Pace) and the by the half way mark you should be at 65% of your max heart rate.  On that note, here is today’s endurance workout. 

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