Tuesday:
Distance- Craig's Cruisers 4-7 loops + Lifting (6-9 miles)
Mid- 6-10 Craig's Hills
Wednesday: Recovery Run + Core (4-8 miles)
Thursday:
Distance- Long Run + Lifting (6-12 miles)
Mid- 4-6 x 600 in 3200 pace with 1:1 recovery in between each repeat
Friday: Recovery Run (5-8 miles)
Saturday: 2-4 x 1600 in 5K pace with 5 min recovery (5-9 miles)
Total: 31- 55 miles