Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy:  Yesterday’s effort was a hard one.  Today you can either rest completely or if you must run, do a short run at conversational pace.

Beginner:  Warmup; 20 minute run; 3 x 100 meter strides; stretch
Intermediate:  Warmup; 20 minute run; 3 x 100 meter strides; stretch
Distance:  Warmup; 25 minute run; 4 x 100 meter strides; stretch
Elite:  Warmup; 20 minute run; 3 x 100 meter strides; stretch
Alternate:  Spin for 30 minutes in an easy gear at 55% of max. 

Saturday - Easy

Sunday - Medium