Monday: 5 miles (3 min Easy pace, 1 min Hard pace)

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

Wednesday: 3 miles easy pace

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

Friday: 3 miles moderate pace

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