Monday - Medium:  Today, run some hills with spirts of 45 seconds to 90 seconds.  Your rest should be at least 2 minutes between each surge.  Get at least 5 of each. (45-90-45-90-45-90-45-90-45-90)

Beginner:  Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Intermedieate:  Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Distance:  Warmup; 50 minute run; 10 x 100 meter strides; cool down; stretch
Elite:  Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Alternative:  Warmup; Spin on the bike for 60 minutes with the above workout in mind.  Rest by spinning; cool down; stretch

Tuesday - Easy

Wednesday - Medium

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy