Monday off
Tuesday 30 min run
Wednesday off
Thursday 30 min run
Friday easy walk
Saturday 10.5 miles
Sunday off
Tip of the Week
Pacing of long Runs. Run all of the long ones at least 2 minutes slower than you could run that distance that day. The walk breaks will help you to slow the pace, but you must run slower as well. You get the same endurance from the long one if you run slowly as you would if you run fast. However, you'll recover much faster from a slow long run.
Forget about speed on long runs. Focus only on the component of endurance.
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