Tuesday runs will all be easy and conversational. It is important that you don't overdo it to start the week.
1 mile easy warmup
4 x 400m @ 5k pace, 2 minutes rest
1 mile easy cool down
Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks
Thursday runs should be casual and conversational. Their impact is to build extra endurance while a bit fatigued from Wednesday's workout. It is very important to not run too fast.
Saturdays will be easy runs to help set up your Sunday long runs. If needed, you can swap out these two days to accommodate your schedule.
This is your first long run. You will slowly build more mileage as the plan progresses. .
3 miles @ easy pace.