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Lets say you run 5 days a week?????
I would mix it up to what ever fits y our schedule - cross train or take a day off after any "Long Runs"
Lets see 1-day 6-7 miles 2 days 3 miles 2 days 4 miles
If you are going 5 days - Maybe start with 20 - But the most important thing is to not over do it and listen to you body.
After awhile - work toward
1 day 8-9 miles 3 days 4-5 1 day 6-7
If your body asks for a day off - give it one. If you decide to only run 3 miles that's ok.
You could also do only 4 days and do some aerobic cross training.
When I first started - I just ran. I set goals for the month like - Run 6 miles at least 3 times, 8 miles once and 10 miles once. Then I woke up and ran - usually just 4 miles, but if I felt good I may do 5. When I had time and felt really good I would knock off one of the monthly goals 6-8-10 miles.
I didn't know what training programs were - I just ran.
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