Q: Monday: Run 2 miles (3.2km). Try to run for as long as you can at your goal pace. Track yourself to see how long you can maintain the pace that you want. Tuesday: Run 6 to 8 sprints of 1/4 mile (400 m) at a pace of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1 to 2 minutes so that your body can recover. Wednesday: Take the day off, swim or do an upper body workout. Thursday: Run 2 miles (3.2km), timing your pace to see how quickly you can complete your miles. Then, jog 2 miles (3.2km) at a slower pace. Friday: Run 3 miles (4.8km) worth of intervals at a pace of between 90 seconds to 2 minutes. Really push yourself today to see if you can increase your pace. If you drop below your pace, take 2 minutes to walk or jog and then try to get back on pace. If you can't keep up a steady pace, go back to intervals. Just push yourself as hard as you can. Saturday: Jog 4 to 6 miles (6.4 to 9.7km) at an easy pace. Monday: Run 2 miles (3.2km). Stay at goal pace throughout both miles. Tuesday: Run 6 to 8 sprints of 1/2 mile (800 m) at a pace of between 3 and 4 minutes. You want to increase your distance while keeping your pace the same. Wednesday: Take the day off, swim or do upper body strength training Thursday: Run 2 miles (3.2km) at your goal pace and then jog 2 miles (3.2km) at a relaxed pace. Friday: Run 3 miles (4.8km) at your goal pace. If you can't keep up your goal pace, switch to intervals or try walking or jogging for 2 minutes before trying to run again at goal pace. Saturday: Long, leisurely run of 4 to 6 miles (6.4 to 9.7km). Make sure to stretch well.
A: Perform the following routine during Weeks 1 to 4: Intensify the routine during Weeks 5 to 8:

Q: Chances are, you are good at something. You must have been good enough at what you do to land this job and to hold onto it. Don't allow negative self-perceptions to rule you. Instead, build up the positive aspects of your work performance. Start by creating a list of everything you are good at doing, ranging from very simple to extremely complex. Anytime you start to feel like you are not clever enough, return to this list and remember that you are. Your physical environment at work can have a huge effect on your mood, contributing to either a positive or negative self-image. Give yourself a boost by creating an upbeat environment. Decorate your desk with bright colors, positive statements, and images that make you happy. If it is allowed, you may also want to invest in an essential oil diffuser and freshen your air with lavender or citrus oils (both proven to reduce stress and improve your mood). Confidence is governed by hormones in your brain. When you feel confident, your brain releases a series of hormones. But researchers have concluded that even when you fake feeling confident, the same hormones are released. In other words, if you fake being self-confident at work, you will quickly become it! Envision your most confident self. How do you comport yourself? How do you move through the office? How do you dress? Put that vision into action! Even if you don't feel confident on the inside, perform confidence outwardly. Having a optimistic and upbeat attitude toward life is a conscious choice that requires practice. When you are faced with a challenge or a stressful situation, you can choose how you will handle it. If you can manage to cultivate a positive outlook during stressful times, not only will you begin to feel more clever, but others will be drawn to you. Anytime you are faced with a challenging or stressful situation, stop and take a moment to breathe. Check in with your emotional response. Are you angry. frustrated, nervous, or anxious? Remember that those emotions do not serve you. Is there a way for you to approach this problem calmly, with compassion, understanding, and grace? In time, your natural responses will become more positive. In general, when we are a caught dwelling on our lack of cleverness or poor intellect, it means that, perhaps, we are spending a bit too much time focusing on ourselves. Get out of the rut by shifting your focus onto doing something useful. What needs to be done at your work? How can you be of service? Completing such a task (even a small one) is sure to give your mood a boost, and as an added benefit, it will certify that you are a vital and necessary component of your workplace. If an opportunity to volunteer presents itself (such as becoming the safety coordinator for your office), go for it. You may even consider asking for more responsibility at work.
A: Assess your competencies. Shape your environment. Fake it 'til you make it. Practice a positive attitude. Do something useful.

Q: Make sure the benefits will outweigh the consequences of skipping class. Know the rules at your middle school. Each school has a different absentee policy, but you will want to know what is going to happen if you skip a class before you decide to leave. Beyond the penalty dealt by your middle school, there are effects on your likelihood of success as a student if you are a habitual skipper. It's possible you will get detention and have to spend more time at school. Will you be allowed to take a test later if you skip a class to miss a test? What are the consequences of turning homework in late? What will happen if your parents find out? Will this just lead to longer stints of boredom and less opportunity to hang out with friends because you're grounded? Students who skip more than 10 days of school in a year are 20% less likely to get a high school diploma and 25% less likely to go to college. Those who do skip often feel like they are behind in their learning. Understand the truancy laws. Public schools require attendance. If you are absent and do not have a reason which falls under excused absences, you will be marked as truant. This applies even if you get a note from your parents excusing you if the excuse does not qualify to avoid truancy. Excused absences are usually related to illnesses, a death in the family, or religious observances. Some excuses that could work are telling them you got a migraine headache and needed some quiet, you suddenly feel nauseated, you needed to call your parents. Extended absences for health reasons will often require a doctor's note. Rather than just wandering in the halls and getting caught, think of different ways you can get out of class without getting into trouble. Make sure you know what you want to do and how you want to do it before the class period you want to skip. Come up with a list of options which may work, then choose the one you think is best. Consider going to class and asking to be released by the teacher to see the counselor, go to the bathroom, spend some time in the library, or call home. Check with the counselor and set an appointment for later in the day during the class you would like to skip. If you don't think the teacher will let you out of class, choose a place you can hide between classes, maybe even go by these places between other class periods to see if they look like good hiding places.
A:
Weigh the consequences. Have a good excuse. Plan in advance.