Monday: 4 miles (3 min Easy pace, 1 min Hard pace)
Tuesday: Cross Training/Strength Training (at home workouts available upon request)
Wednesday: 5 miles (1 mile easy, 1 mile moderate, 1 mile easy, 1 mile moderate, 1 mile easy)
Thursday: Cross Training/Strength Training
Friday: Stretch/Rest (see below for some flexibility and mobility exercises)
Saturday: 6 miles 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
BALANCE click here
FLEXIBILITY click here
MOBILITY click here