Week 1 Workout: Speed work: - 2 mile warm up -8 x 400m @ 5K pace -2 mile cool down Medium long run: 4-6 miles focusing on good form Long run: This is going to be at least 8 miles or two more miles than your last long run in 2 weeks. You do not want to climb higher than two miles of your last long run to risk injury. -2 mile warm up -8 mile progressive pace and decreasing about 6 seconds per mile -Add in easy miles to hit your mileage needed if any -2 miles cool down After each of these workouts (Speed, Medium long run and Long run) do a recovery day! This is based on how many miles you feel you need and at a very easy pace. Add one rest day in there! Happy running, friends! XOXO