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Monday/Wednesday
These days are your short recovery runs. Take these runs at an easy pace.
Friday
These will be your longest runs. Take these runs at a comfortable pace, not too slow, but not race pace. These runs are a good time to experiment with new foods and techniques. These will simulate race day more than any of your other weekly runs.
Saturday
Saturday runs will build on your Friday runs. These are a bit shorter and allow you to up the pace slightly. Although be careful, you may find your energy is drained from the day before.
Tuesday/Thursday/Sunday
These are your rest days. Take these days to allow your running muscles to recover. If you wish you can subsitute one rest day per week for a bike ride or strength training.
