Easy means very slow. Run this one at an easy, conversational effort — you should be able to hold a conversation without getting out of breath. Keep that effort consistent for the whole run.

If you have to miss a run this week, this is the one to miss. If life gets in the way, you don't need to make it up — but as with any prescribed workout, don't make a habit of missing it.

• You get a choice here: rest, or 2 to 3 recovery miles. That choice is not there so you can skip whenever you don't feel like running. It's there because some weeks you'll be too beat up from hard weekend miles to get much out of a shakeout, and on those days you should listen to your body.
• Recovery runs matter, though. Every day in this plan has a purpose, and this one aids recovery. If your energy is at least fair and you're no worse than medium sore, do the easy run and save total rest for your rest day.
• Never push a recovery run. This is an easy-effort run meant to loosen things up. Picking up the pace here is counterproductive.
• If you're feeling really good — plenty of energy, not sore at all — that's a sure sign you aren't running your weekends hard enough and/or long enough.
• Even then, do not push this run. Just make note of it. Save that energy for speedwork, and remember to push harder on the weekend.

If you end up doing more because of friends and life, such as a group run, then rest or go very easy on Thursday.

Otherwise none. If you need the rest day, take it.