I train 6 days in a row, 1 day off, 3 days of recovery, 1 day off. on the 6 and 3 days of training its swim bike run in a pattern with on the 6 days together, the first run is a base building 30-45 minutes, and the 2nd run day is a distance. Both of them I push hard on but the swim the day after does wonders for relieving stiff muscles. Also the day break after the hard long distance run gives me the chance to recoup before doing a milder recovery run of 20-30 minutes. I have been prone to injury so I have enjoyed this different approach rather then running every day. It seems rotating the exercises has made a huge impact on next day soreness and how much I can do in a week. I got my workout from ontri.com as a first timer set to do my first one in about two years on Aug 14th. It so far has been very enjoyable, it pushes me but works me in a way that keeps me interested and injury free. I think that is all I can ask.