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With this training schedule you can pick any 3 days of the week to run. You can even move them around each week to fit your schedule. On your rest days, you can crosstrain or rest. I suggest two to three days of resting and one or two days of crosstraining.
A nice leisurely stroll, a fun unstrenuous aerobics class, or a relaxing yoga routine are all wonderful options.
On the days that only have 20 minutes of running, pace the running slightly faster. This doesn't mean you should sprint, instead just pick up the pace a little bit.
You also need to understand the annotations for the table below. 5/1 x5 =30 means five minutes of running followed by one minute of walking is repeated five times for a total of thirty minutes. A 10-minute warm up and cool down are assumed. Don't forget to do them and stretch (if desired)!
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