Day 1

Tuesday June 1
A- 1 mile warm-up; 2 x 1 mile; 1 mile cool down (4 mile)
B- .5 mile warm-up; 2 x 1 mile; .5 mile cool down (3 mile)

For today you take an easy warm-up, followed by 2, 1 mile repeats. On the repeats you should try to push yourself on each mile but don't allow yourself to be uncomfortable. Focus on staying relaxed while increasing your tempo. In between the repeats take a short break. This is followed by an easy cool down. Just a relaxed jog. 

If you don't feel comfortable with the repeats and are just trying to ease into running simply go out for a relaxed jog anywhere from 3 to 4 miles. It should be at a pass that allows you to carry on a conversation.