You can find many training plans on the web. Jeff Galloway offers many variations at www.jeffgalloway.com.
A lot of plans are like this:
* Two days of running. Pick a distance and speed that are comfortable for you. If you improve, and want to increase the distance, most people recommend that you do so by no more than 10% per week. Eat calcium to avoid stress fractures.
* Two days of cross training. This can be more running, but it also could be biking, swimming, aerobics, weight training, etc.
* One speed day. The typical recommendation is to run one mile fast, walk till your heart rate recovers, then repeat until you are exhausted. This might be 5 miles. I haven't seen any plans, even advanced plans, for more than 13 miles. While not exactly true speed training, I like to run a 10k as fast as I can, quickly recover, then run a mile as fast as I can, all on a treadmill, and after a slow warmup (total of about 10 miles).
* One long run. Whatever distance this is, add an extra mile each week or so. Many people say to stop at 20 miles, but advanced plans will take runners into the 22-26 mile range.
* One day off. Enjoy.
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