Monday - Easy/Off

Tuesday - Medium: 

Wednesday - Easy

Thursday - Medium:  Tempo run.  This will be an even paced run at 6.5/10 effort or 65% of max heart rate. 

Beginner:  Warm-up; 30 minutes run; Cool-down; Stretch
Intermediate:  Warm-up; 30 minutes run; Cool-down; Stretch
Distance:  Warm-up; 50 minutes run; Cool-down; Stretch
Elite:  Warm-up; 40 minutes run; Cool-down; Stretch

Friday - Easy

Saturday - Hard

Sunday - Easy