Monday: 3 miles (30 sec Hard pace/2 min 30 sec Easy pace)

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

Wednesday: 5 miles Easy Pace

Thursday: Cross Training/Strength Training

Friday: Stretch/Rest (see below for some flexibility and mobility exercises)

Saturday: 4 miles (1 min Moderate pace/2 min Easy pace)

Sunday: Stretch/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

Ankle Mobility CLICK

Balance CLICK

Quad Flexibility CLICK