Phenomenal advice so far guys, keep it coming! I feel like I'm much more educated in this subject now and some answers have given me search words to use to find some really good articles.

So what do some of you think a typical beginner-intermediate training week should look like? Here's what I am thinking:

Sun: 1 hour of lower intensity. Enough the get to breathing fast and feel a little burn, but that's it.

Mon: 30 mins of moderate intensity. Something I can maintain the whole half hour, but would not be able to maintain for a full hour.

Tue: rest

Wed: 30 mins of high intensity sprint intervals

Thu: 1.5 hours of lower intensity. Enough the get to breathing fast and feel a little burn, but that's it.

Fri: 30 mins of moderate intensity. Something I can maintain the whole half hour, but would not be able to maintain for a full hour.

Sat: rest

What do you think?