Run 4 miles (or up to 40 min.) at a comfortable aerobic pace (Z2). Refer to the chart found here for target zones and use that HR monitor! http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
Your choice. Do a 30-45 min. Strength training routine, a 30 min. athletic Yoga or stretching routine or both!
This is a wildcard day of cardio. Do up to 45 minutes of cardio (anything but running) of your choice! This can include the elliptical, stairclimber, rower or a Spin class. Mix it up and keep it interesting... just get into that aerobic , zone 2 HR and enjoy the workout.
30 min. of aerobic running today. Shoot for 3-4 miles, Z2.
Run at an aerobic pace for up to 50 minutes today. Aim for 5-6 miles. Walking is ok for now... so if necessary, run for 4 min. and walk for 1 min. Keep your HR in that aerobic, Zone 2 range.
Today go for a nice 30-45 min. walk. Enjoy yourself and don't worry about heart rate. Also, focus on good post workout recovery.
Enjoy a Zone 2, 30 min. run today. Make it continuous (no walking) for 3-4 miles, depending on your run speed.