Week 3
Monday: 2 miles, run 5 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 1.5 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 2.5 miles, run 8 minutes, walk 30 seconds
Saturday: strength workout
Sunday: rest
Week 4
Monday: 2.5 miles, run 5 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 2 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 2.5 miles, run as much as possible
Saturday: strength workout
Sunday: rest
Week 5
Monday: 2.5 miles, run 8 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 2 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 3 miles, run as much as possible
Saturday: strength workout
Sunday: rest