If you're feeling very sluggish or sore on Friday, take a complete rest day. Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.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. Wednesdays: Some Wednesdays are designated rest days.Or run a few miles at 5k-10k goal pace (tempo run) to test pacing. If you are feeling tired, it's okay to run at an easy pace. 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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