Sunday through Friday run a little and cross train a lot with a Saturday long run. Keeping in mind that the weekly long run gets longer and longer.
Here is a typical training schedule offered in popular running books.
Saturday: Long Run
Sunday: Rest
Monday: Cross Training
Tuesday: Run 30 to 45 Minutes
Wednesday: Cross Training
Thursday: Run 30 to 45 minutes
Friday: Walk or Cross Train
Here is a typical build up of miles for your long runs:
Week 1 6 Miles
Week 2 8 Miles
Week 3 10 Miles
Week 4 6 Miles
Week 5 12 to 13 Miles
Week 6 6 Miles
Week 7 15 to 16 Miles
Week 8 7 Miles
Week 9 18 to 19 Miles
Week 10 8 Miles
Week 11 20 to 22 Miles
Week 12 10 Miles
Week 13 10 Miles
Week 14 22 to 24 Miles
Week 15 8 to 10 Miles
Week 16 8 to 10 Miles
Week 17 The Marathon (26.2)
According to this plan, Kenneth and I will need to only do a 10 mile long run this week, the following week we have the Mt. Airy Half Marathon and then we should do 22 to 24 miles. Wow