I put together these plans to be accessible for all levels of runners. Whether you’re just starting out or you’ve been running for years, I hope these plans will help you set and attain your goals. After that you should pick EITHER speed or distance depending on what your goals are (for example do you want to run your fastest 5k or are you shooting for a half marathon?).
Cross training days should be something non strenuous that helps with aerobic endurance. I highly suggest biking or yoga which will help you build strength and stamina without overtaxing the muscles you rely on for running. Remember to listen to your body and take the rest days you need!
I also highly recommend making charts for your progress! No matter what your goal is- time, distance, minutes run v. walked- find a way to visualize your progress! One of my favorite daily rewards is being able to input my mile times (I’m working on speed) and see how they’re improving run to run! :)