Monday - Medium

Tuesday - Easy

Wednesday - Medium:  Today is a tempo run.  This is just a couple of knotches below race pace.  So be sure to do a proper warmup and do some stretching before hand.  While on your tempo run, be sure to relax as much as possible and concentrate on your breathing.  You should NOT be in oxygen debt during this run.

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

Thursday - Medium

Friday - Easy

Saturday - Hard

Sunday - Easy