The workouts in this program get progressively harder, as you can handle it. The key in the first two weeks is to begin to establish good habits. Find a time that works for you, eat on a schedule, sleep and take a rest on a schedule.
Runners are creatures of habit. They find workouts that work, shoes that fit, and morning runs that get the job done.
Recovery days are just that, for you to give your body time to recover from a challenging day. Eat well, hydrate yourself and get the workout done. No more, no less.
The stride outs are to be relaxed and fun.
Wednesday: Warm up, 40 minutes easy running, 2 x 150 meters, stride outs, cool down.
Miércoles: Calentamiento, a 40 minutos fácil correr, 2 x 150 metros, salidas zancada, se enfrÃe.