Monday - Medium:  Today’s run should be a medium to light run.  So the effort should be around 6.5/10 effort.

Beginner:  Warmup; 30 minute run; Cool down; stretch
Intermediate:  Warmup; 30 minute run; Cool down; stretch
Distance:  Warmup; 30 minute run; Cool down; stretch
Elite:  Warmup; 30 minute run; Cool down; stretch
Alternate:  Spin on the bike for 60 minutes with 2 minute pickups after 10 minute warmup.

Tuesday - Medium

Wednesday - Easy

Thursday - Hard (Time Trial / Simulation) 5-K (3.1 miles)

Friday - Easy

Saturday - Easy

Sunday - Medium