Along with running, it is going to be most beneficial for you to add other workouts to your week. First of all, these workouts will allow you to continue training on your "rest days" without injuring yourself due to overtraining. You will not be running, but you can still be burning calories, keeping your heart rate up a bit, and building muscles. Then, secondly, working out all your muscles will help your overall performance when running (or performing regular, daily activities). Following are some suggested workouts for cross-training.
#1 "Basic Whole-Body Workout" (My own custom workout)
1. Steps (5 min) At an easy pace, walk stairs or use stair stepper machine (you can also use any stable surface that you can step on and off of repetively). This doubles as your warm up and works out your ankles, calve muscles, knees, and quads [thighs].
2. Leg lifts (3 min) Then, while lying on your back with one leg extended and one bent, lift extended leg 10-20 times and then switch legs. Repeat leg lifts two or three times (This will work your hips and warm up your abdominal muscles).
3. Sit-ups (2 min) Now do 30-40 sit-ups (or as many as you can do in 2 minutes) remembering to keep your back and neck straight each time you come up.
4. Bear crawl (3 min) Next, crawl on "all fours" like a bear for 1 minute, then rest a minute, then repeat (This will work legs, abs, shoulders, chest, arms...pretty much a whole body workout!)
5. Push ups (optional/2 min) Your arms will probably be tired already, but if you are able to, do as many push ups as you can do in 2 minutes.
6. Pull ups (optional/2 min) If you have access to a pull up bar, try to pull yourself up as many times as you can over a 2 minute period. For beginners this is very difficult, but it will get easier the more you do it (This is an excellent workout for your back, biceps, and wrists)
There are some ways to cheat a little here (I'll share some tips later).
7. Cool Down (3-5 min) Go for a slow jog or a brisk walk around the room, on a treadmill, or outside to cool down and complete your 20 minute workout.
Pretty much every major muscle group should feel tight for awhile after this, and you should be loosened up and ready to attack the rest of your day!
#2 "Boxer's Workout"
When I first went off to Bible college, I found a little boxing gym and decided to join up for some training. It got me in great shape during that time, and I have gone back to similar workouts many times for a whole-body workout. Following is an example of a simple, basic 36-minute boxing workout. The key to this method is to workout for 3 minutes and rest 1 minute. Each 3 minute on/3 minute off cycle will be called "rounds."
1. 3 rounds jumping rope 2. 3 rounds "shadow boxing" 3. 3 rounds on the "heavy bag"
A second option may be a little easier, but it will be more cardiovascular whereas the above option may build mor muscle. The second option would be this:
1. 1 round jumping rope 2. 1 round "shadow boxing" 3. 1 round "heavy bag" (wrists would have to be taped up through the entire workout as you won't have time to wrap and then remove the wrap when you are done) 4. 1 round jumping rope 5. 1 round "shadow boxing" 6. 1 round "heavy bag" 7. 1 round jumping rope 8. 1 round "shadow boxing" 9. 1 round "heavy bag"