Monday:  Medium:  Today should be at a good clip (pace) without over doing it.  Remeber to relax and concentrate on your running form.  Remind yourself to relax your hands, shoulders and stride.  Today’s effort should be around 6.5-7.0/10.

Beginner:  Warm-up; 30 minute run; 5 x 100 meter strides; cool down; stretch
Intermediate:  Warm-up; 35 minute run; 5 x 100 meter strides; cool down; stretch
Distance:  Warm-up; 40minute run; 5 x 100 meter strides; cool down; stretch
Elite:  Warm-up; 35 minute run; 10 x 100 meter strides; cool down; stretch
Alternate:  Bike - 10 minute warmup; spin for 60 minutes; cool down for 10 minutes; stretch

Tuesday:  Easy

Wednesday:  Medium: 

Thursday:  Easy

Friday:  Hard

Saturday:  Easy

Sunday:  Medium