Tuesday: Recovery Run + Lifting + Strides (3-7 miles)
Wednesday: Rollercoaster + Core + Dumbbell Circuit (5-10 miles)
Thursday: Recovery Run + Lifting (3-8 miles)
Friday: Aerobic Run + Core (3-8 Miles)
Saturday: 3-5 x 1200 @ 5k pace + 4 x 200 @ 800 pace (5-10 miles)
Total: 25-55 miles