Tuesday: 7 minutes in 5K pace with 5 minute recovery, 5 minutes in 5K pace with 5 minute recovery, 3 minute in 3200 pace with 3 minute recovery, 2 minute in 3200 pace with 2 minute recovery 1 minute all out + Lifting (4-7 miles)
Wednesday: Recovery Run + Core (4-8 miles)
Thursday: Thursday:
Distance- ROLLERCOASTER!! + Lifting (4-9 miles)
Mid- 600, 400, 300 x 2 in 3200 down to 1600 pace with 1:1 recovery. Run 5 minutes in between each set + lifting (4-7 miles)
Friday: Recover Run (5-8 miles)
Saturday: 3-5 x 1200 in 5K pace with 4 minute recovery (5-9 miles)
Total: 26-50 miles