Monday: 2 mile easy pace, 1 mile moderate pace (see below for paces)

Tuesday: CrossFit/Strength Training (at home workouts available upon request)

Wednesday: 1 mile easy pace, 1 mile moderate pace, 1 mile easy pace

Thursday: CrossFit/Strength Training

Friday: Rest Day

Saturday: 1 mile easy pace, 1 mile moderate pace, 1 mile hard pace, 1 mile easy pace

Sunday: Flow/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind