Cross training 1-2 times a week for 30-45 minutes including resistance training to develop your core strength. This strengthens the body’s musculoskeletal system and helps with the prevention of injuries.
Maintenance runs 2-3 times a week for 3-7 miles.
Rest. Remember, rest is part of a good training program and you are training when you are at rest. Many programs suggest that you take the day off after you take your weekly long run and use this time to rest and stretch.
Long runs once a week. Long runs can be complicated so I have broken it down in the following section.