4 miles easy (10:10 to 11:00 per mile pace)
2 mile warm-up, 3 x 1 mile at 8:35 to 8:45 per mile pace w/60 sec rest, 2 mile cool down
When you have a rest period between intervals, what should you do? Stand, walk, jog? In short, I suggest standing if your rest period is less than a minute, walking if the rest is 1-3 minutes, and a slow shuffle jog if the rest is longer than 3 minutes (once you catch your breath).
Training video: 5-Minute Dynamic Warmup
2 mile warm up, 4 mile cutdown (9:35, 9:25, 9:15, 9:05 - No rest), 2 mile cool down
Make sure to refuel shortly after every strenuous workout. Your body absorbs nutrients fastest in the 30 or so minutes after a training session.
Training video: Recovery Nutrition
30-45 minutes easy
Cardio cross training, which includes swimming, strength training, cycling, rowing, elliptical, stairmaster, hiking or another activity. Strength training is another option. While big beach muscle won't help you run more efficiently, muscular strength is an important tool in your fitness repertoire.
5 Reasons Why Every Runner Should Cross-Train http://running.competitor.com/2014/04/training/the-case-for-cross-training_7917
4 miles easy (10:10 to 11:00 per mile pace) w/4 x 20 sec strides
Stay comfortable during this run, even if that means running outside of the recommended pace range. Strides are short accelerations from a stand-still up to a fast pace. They help refine your technique and improve efficiency at every speed. Take as much standing rest as you need between strides. Top out at a fast but comfortable speed--strides are not sprints. These will appear repeatedly through your training plan.
Training video: Strides, how and why
8 mile long run, all easy pace (10:10 to 11:00 minutes per mile)
Run with friends whenever possible. Company makes every workout more fun and fulfilling, and you might learn something from a veteran runner.
Training video: Find a Running Buddy
4 miles easy (10:10 to 11:00 minutes per mile)
Stay comfortable during this run, even if that means running outside of the recommended pace range. How is your body adapting to the new regimine? If you start to develop even a minor injury or are struggling to recover from the training, you are always empowered to take a day off or shorten a workout. No single training session is worth risking injury.
Shoe Fitting Insights From the Experts http://running.competitor.com/2013/12/video/shoe-fitting-techniques-from-the-top-50-running-stores_90484