Monday: Long Run + Core + Plyos (5-11 miles)
Tuesday: 2-4 x 1600 + 4 x 200 + Lifting (4-9 miles)
Wednesday: Recovery Run + Dumbbell Circuit + Core (3-8 miles)
Thursday: Pre-Race Run or Aerobic Run + 6 x 150 + Lifting (3-7 miles)
Friday: Pre-Race Run + Core or Race (3-7 miles)
Saturday: Race or Recovery Run (4-8 miles)
Total: 22-50 miles