None

6.0 mi

again, keep it easy, not much to say here but eventually this will become a workout day most likley hills, fartleks, or tempos.

20:00:00-25:00:00

Eventually on tuesdays and thursdays I will suggest a strength training routine to do after these morning shakeout runs but for now lets keep it simple

6.0 mi

do not slog, but do not run hard either if that makes any sense. from here on out this is what "Aerobic" means. DM me if you have any questions.

7.0 mi

Keep it relaxed early on at least, if you feel like progressing at the end go ahead. we will get one mile longer each week until you have reached a point you are comfortable with as your long run

3.0 mi • 20:00-30:00

Roll/sretch/ice anything thats bugging you

6.0 mi • None

Run an easy 5 miles and then do 5-8 100m strideouts at about 90% effort (which basically means hard, but not all out)