Monday:  Medium

Tuesday:  Easy

Beginner:  Warm-up; 20 minute run; 10 x 100 meter strides; cool down; stretch
Intermediate:  Warm-up; 20 minute run; 10 x 100 meter strides; cool down; stretch
Distance:  Warm-up; 30 minute run; 10 x 100 meter strides; cool down; stretch
Elite:  Warm-up; 20 minute run; 10 x 100 meter strides; cool down; stretch
Alternate:  Bike - 10 minute warmup; spin for 20 minutes; cool down for 5 minutes; stretch

Wednesday:  Medium

Thursday:  Easy

Friday:  Hard

Saturday:  Easy

Sunday:  Medium