Week 3– Getting your groove!  You should be comfortable now getting out for the daily miles.  Its that sixth day each week that is making you Tough!
Saturday- 90 minutes at conversational pace
Sunday- 20 minutes conversational pace, 30 minutes at faster, 20 minutes conversational pace
Monday- 45 minutes at conversational  pace
Tuesday- 60 minutes easy in some hills
Wednesday- 45 minutes at conversational pace
Thursday- Cross Train or Off
Friday- 45 minutes at conversational pace

Week 2– Consistency is key!  Along with incremental increases in time on your feet!
Saturday- 75 minutes at conversational pace
Sunday- 20 minutes at conversational pace, 20 minutes at faster, 20 minutes at conversational pace
Monday- 45 minutes at conversational pace
Tuesday- 60 minutes easy in some hills
Wednesday- 45 minutes at conversational pace
Thursday- Cross Train or Off
Friday- 30 minutes at conversational  pace

Week 1
Saturday- 60 minutes at conversational pace
Sunday- 20 minutes at conversational pace, 10 minutes at faster, 20 minutes at conversational  pace
Monday-  45 minutes at conversational pace
Tuesday-  60 minutes easy in some hills
Wednesday- 45 minutes at conversational pace
Thursday- Cross Train  or Off
Friday- 30 minutes at conversational pace