Monday - Medium

Tuesday - Easy

Wednesday - Medium

Thursday - Medium:  Similar to yesterday, but today will be a negative split.  So for the first half of the workout, run at conversational pace.  For the second half of the run, run at tempo pace or just a tad faster or at race pace.

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

Friday - Easy

Saturday - Hard

Sunday - Easy