Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Easy:  Same workout as yesterday but a little longer.  Today you can either rest completely or if you must run, do a short run at conversational pace.

Beginner:  Warmup; 30 minute run; 3 x 100 meter strides; stretch
Intermediate:  Warmup; 30 minute run; 3 x 100 meter strides; stretch
Distance:  Warmup; 35 minute run; 4 x 100 meter strides; stretch
Elite:  Warmup; 30 minute run; 3 x 100 meter strides; stretch
Alternate:  Spin for 45 minutes in an easy gear at 55% of max

Sunday - Medium