Monday - Medium

Tuesday - Easy: Today’s run should be at conversational pace.  By now you should know what that means.  Go out and enjoy the day, rain, sun shine, snow, windy, etc.

Beginner:  Warmup; 25 minute run; 10 x 100 meter strides; cool down; stretch
Intermediate:  Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Distance:  Warmup; 35 minute run; 10 x 100 meter strides; cool down; stretch
Elite:  Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Alternative:  Spin on the bike for 30 minutes with a 10 minute warmup

Wednesday - Medium

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy