Monday - Medium

Tuesday - Medium

Wednesday - Easy

Thursday - Hard

Friday - Easy

Saturday - Easy

Sunday - Medium:  Some distance with effort.  You should have at least 5 x 60 sec. accelerations that lead to race pace durring this run.  Today you should put out an effort of 65-70% of max.

Beginner:  Warmup; 40 minute run; 3 x 100 meter strides; stretch
Intermediate:  Warmup; 40 minute run; 5 x 100 meter strides; stretch
Distance:  Warmup; 60 minute run; 5 x 100 meter strides; stretch
Elite:  Warmup; 40 minute run; 10 x 100 meter strides; stretch
Alternate:  Spin for 60 minutes in the big ring.  After 10 minute warmup do 5 x 2 minutes at race pace with 5 minutes rest between.