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Advanced 12K
Day 004 - Rest and Recovery
R&R: Cross-train + weights 
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TODAY IS A DAY FOR R&R: That's "rest and recovery." "Recovery" days include easy running or cross-training. Today, cross-train 30 minutes at an easy pace and lift weights. Cross-training is any activity that allows the muscles you use in your main sport (in this case, your running muscles) to recover, while still producing a training effect for that sport. Deep-water running and cycling are the best cross-training activities for running. For the weight-lifting part, if you haven't lifted weights before, get help from a qualified personal trainer or staff person at your gym.
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