Monday: 6 miles (3 min 30 sec Easy pace, 30 sec Hard pace)

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

Wednesday: 3 miles (1 mile moderate, 1 mile hard, 1 mile moderate)

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