Tuesday: Recovery Run + Lifting 3-8 miles
Wednesday: 6-8 x 400 (1600 pace 2 min rec) + Dumbbells + Core 4-8 miles
Thursday: Recovery Run + Lifting 3-8 miles
Friday: Recovery Run + Strides + Core 3-9 miles
Saturday: 4-8 x 800 (3200 pace 3 min rec) 5-10 miles
Total: 23-55 miles