Training plan with Kevin Murphy
WEEKS 2 & 3
Monday: Rest Fully Tuesday: three miles walk/ run
Wednesday: 30 min cross training.
Thursday: three miles walk/ run
Friday: Rest with some stretching, flexibility and foam rolling.
Saturday: 30 min cross training
Sunday: four miles walk/run
Cross training can be swimming, cycling, rowing, etc.
Walk/run can be all walking, all running or a mixture of both depending on your ability.