A slight jump in distance for your Thursday runs. Go 2 miles. Thank God it's Friday. Don't try to run the distance faster than you did on Tuesday, and don't get worried if you don't compare times. Check the training schedule for walkers to learn what I mean by those terms.
Rest is an important component of any training program.
If they do too much on rest days, they either are going to get injured or they become so tired they need to back off on their hard days, which defeats the purpose of the entire training plan. All rights reserved.