FRiday, JULY 17
Start on the SLOW end of the Endurance Range and really go by feel, but not getting any faster than the fastest pace listed under the Endurance range. All of the paces in the Endurance Range do exactly the same thing, so there's not a benefit of running faster than prescribed.
By running truly easy on these days, you'll still get the desired training outcome + you'll be able to run better on the workout days and long runs.
30-45 minutes of Endurance Running (use the slow end of the Endurance range)