Tuesday: Rollercoaster + Lifting (4-10 miles)
Wednesday: Recovery Run + Dumbbells + Core (3-9 miles)
Thursday: Time Trial + Lifting (4-8 miles)
Friday: Recovery Run + Core + Dumbbells (3-9 miles)
Saturday: 3-5 x 1200 in 5k pace w/ 4:30 recovery (5-10 miles)
Total: 22-55 miles