Key:
2 miles @12:05 = run two miles at a 12:05 minute per mile pace
XT = Cross training: do a Pilates class, take spin class, swim, hike — something beside running
Rest = If your feeling tired or if you just don’t feel like working out REST! And get your body geared up for the next day!
Tempo run [1] = a short run at a quick pace, only slightly slower than race pace
Speedwork = different types of interval training done at a track. Due note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery.

How to decipher a speed workout:
Speedwork Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, then do three repetitions of the 800 meter (two times around a standard 400 meter track) in 4 minutes and forty seconds; between reps jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.

If you don’t like running around the track — use a watch and time yourself to get a sense of how long it takes you to go around the track 1x (400) then you can use that amount of time to do intervals where you normally run. If you do workout on the track, make sure you change directions every other mile to help prevent injury.

Hot to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, then run two miles at a pace of a 10:26 mile, then cool down running a mile