Kaotiklif

If you are a new runner, I highly suggest taking a rest day every other day at a minimum. If you don't, you are increasing your risk of injury. Your body needs time to heal. You should consider strength or cross training on your off days. For example, my schedule is Monday-run, Tuesday- strength, Wednesday- run, Thursday-strength, Friday-run, Saturday-strength, Sunday-rest (I use an interval timer app) I sometimes mix up the exercises but rarely. My strength routine is: Warm up (30 seconds each) Arm crosses Windmills Jumping jacks Butt kicks Exercise (all are for :45 sec each except for push-ups and sit-ups, I follow an app for those) Push-up challenge Sit up challenge Squat and press Dumbbell row Static lunge w/biceps curl Plank Calf raises Side lunge w/anterior hand raises Tricep dips Burbees Cool down stretch