Monday - Easy/Off

Tuesday - Medium

Wednesday - Easy

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy/Off:  Today’s run is at conversational pace. 

Beginner:  Warm-up; 20 minutes run; Cool-down; Stretch
Intermediate:  Warm-up; 20 minutes run; Cool-down; Stretch
Distance:  Warm-up; 30 minutes run; Cool-down; Stretch
Elite:  Warm-up; 30 minutes run; Cool-down; Stretch