Sunday - Recover Run 2-3 miles, slow. 30-45 mins
Monday - Rest Day or Run 3.1 miles. 45 mins
Tuesday - Strength Day plus Hill run drills with coach. 60+mins
Wednesday - official rest day
Thursday - endurance run plus speed intervals. 45-60 mins
Friday - Rest Day (sometimes we go out dancing)
Saturday - Long workout day with group run - 7am-10am blocked out. Hold down couch for a while. Eat, recover, then go do something after 4pm.
rinse, repeat.
Edit to add: My recommendations for anyone looking to do stuff, start slow and work your way up. Try new things. If you're bad at something, don't quit right away, fight to get better at it. Find something that you like doing that you aren't necessarily good at.
I didn't get a gym membership right away. We got a trainer who gave us personalized plans and food rules, and we've stuck to them ever since. The fitness center at our old apartment was just fine for a few months (until we bought a house). I used to struggled jogging for 30 seconds. Now we are ramping up training for a half-marathon. Sometimes I look at all the shit I can do and I'm like "WHO IS THIS PERSON?!" but I also like that I can go hiking on a whim. I like that I'm not afraid to sweat. I like that I can say yes to do stuff without fear of seeming like the slow fat lady. I am actually getting over social anxiety issues thanks to a few 5k races. I wasn't panicked when I got away from everyone - I was trying to improve my PR. NEAT!!! I have sample workouts and I always link to DareBee for cool infographs of workouts people can do, as well as 30-days of yoga to help with flexibility of paying attention to your muscles talking to you.