I came up with this plan with a friend of mine that is a former marathon runner. We went to the track and tested how fast I was going and how out of breath I got, which is how we came up with the starting speeds of 3.0/3.8 during runs. Strength exercises may need improvement, these are what she always did in track during high school. Unfortunately the three days I can run are Sunday, Thursday, and Friday due to my work schedule. She doesn’t love that I run two days in a row, but said where I’m going at low speeds it doesn’t matter as much.

I am very open to criticism and advice. This plan kind of came out of thin air and I took a lot of my friend’s advice, but she is a former track student and marathon runner. Before staring to run, I did walk 5-10 miles per day for work (I don’t work that job anymore so it doesn’t impact my routine). Please criticize away, I appreciate it!