It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.
Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage.
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
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