Monday - Medium

Tuesday - Easy

Wednesday - Medium

Thursday - Medium

Friday - Easy:  Conversational pace.  Be sure to do your strides.  The purpose of the strides are to help with flexibility and strength.  Your stride should be longer than your normal stride and should be at race pace.

Beginner:  Warmup; 20 minute run; 5 x 100 meter strides; cool down; stretch
Intermediate:  Warmup; 20 minute run; 5 x 100 meter strides; cool down; stretch
Distance:  Warmup; 30 minute run; 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

Saturday - Hard

Sunday - Easy