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CROSS-TRAIN EASY FOR 30 MINUTES, THEN LIFT WEIGHTS: Today is another Rest and Recovery ("R&R") day. For today's workout, cross-train for 20 minutes and then lift weights. Cross-training is any activity that allows the muscles you use in your main sport (in this case, your running muscles) to recover, while still producing a training effect for that sport. Deep-water running and cycling are the best cross-training activities for running. For your weight-lifting routine, include pushups, pull-ups, and crunches; they're all great for your running. If you haven't lifted weights before, get help from a qualified personal trainer or staff person at your gym.
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