Stick to the basics with this plan that helps build your aerobic engine and works to give you a 5k PR through a strong heart! You should be able to run pain free 3-4 days a week for up to 30 minutes at a time before starting this program. 4 runs per week, 1 workout (changing based on what phase of training you're in), and a longer run planned for Saturdays. 3 days of rest to recover from the good consistent work you'll put in through each week. Runs are measured in time ranges, not in ...