My new 4-week program

Now that my 4-week weight lifting cycle has ended, I'm moving on to a new 4-week running cycle. Hopefully, the break from running has allowed my calves (and spirit) to heal. I know the break and return these last couple of weeks have sparked my motivation again. I tried the new Runner's World "Smart Coach" to get my new 4-week plan. Here's the first week:

Mon REST
Tues Easy Run, 2 miles @ 10:43
Wed XT
Thurs Tempo Run, 5 miles, incl. 6 miles @9:07
Fri XT
Sat REST
Sun Long Run 6 miles @ 10:43


Hmm...Okay, I immediately changed the 2 mile "easy run" to 3 miles. There's no way I'll run it at 10:43...I barely run at 10:43 even when I'm pooped after 6 or 7 miles! The cross-training (XT) will be weights, mostly upper body work. I like the two rest days, especially on Sat. The 6 mile "long run"? Here's my tweaked schedule:

Mon REST
Tues Easy Run, 3 miles @ 9:43
Wed XT
Thurs Tempo Run, 5 miles, incl. 6 miles @9:07
Fri XT
Sat REST
Sun Long Run 10 miles @ 10:00

Much better! I hope I don't get burned out again...