Below is a suggest plan for Mon-Fri mileage or time, depending what you prefer. There is a range so if someone is more comfortable with lower to moderate mileage hit that or if you are someone who thrives with higher mileage there is an upper end for you. Monday's and Friday's are suggested days off where either you take the entire day off to rest up or if you need to do something then a form of XT would be good. For those of you who wish to do some sort of speed work during the week I would suggest Tuesday or Thursday as the ideal day if you plan to join us Wednesday night, otherwise any of those three days would be good. I would not suggest Monday as coming off of the weekend your body might be a bit beat up and Friday is right before we hit the high mileage for the week so I wouldn't tax the body that close to the long stuff.
I posted both mileage and minutes as a guide, again depending on what you are more comfortable with. In terms of effort level, I would treat Tuesday's as an easy to medium effort run (unless you are doing a workout of course), Wednesday would be an easy effort run and Thursday's would be more of a medium effort run. For those in the 13.1 and 10K programs - you have two options for Sunday runs: first choice would be simply to treat them as an easy recovery/shake out run for the legs, or if you feel good and want something hard you could use it as a hard day and do some form of speedwork if you like such as a tempo run or race pace style run. Any questions don't hesitate to ask!