Next Week's Training

I am adding a fourth category to the plan: Rookie. This is for anyone who is completely new to running, or who is starting over after a long layoff and is not ready for the Beginner plan, yet.

Next week's plan:

Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.

Beginner
1 "long" run (4-4.5 miles)
4 easy days of running (20-30 minutes; 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!

Intermediate
1 "long" run (5-6 miles - or even 7 miles, for some)
4 easy days of running (3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!

Advanced
1 "long" run (8-9 miles)
5 days of running (4 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 8 strides
2-3 days of X-training
3 days of core!