Tuesday: 2-4 x 800 @ 5K pace, 2 x 400 @ 3200 pace, 2 x 200 @ 800 pace with 1:1 (time) recovery. Take a 5 minute recovery in between each set
Lifting (6-8 miles)
Wednesday: Recovery Run + Core (3-7 miles)
Thursday:
Mid- 6 x 300 @ 1600 pace with 1:1 recovery
Distance- Tempo segments- 1.5 miles @ tempo pace with 5 minute recovery, 1 mile @ tempo pace with 5 minute recovery, 1200 @ tempo pace with 4 min recovery. Finish with 2 x 200 meters @ 90% + Lifting (5-9 miles)
Friday: Recovery Run (4-6 miles)
Saturday: Trail Run (7-11 miles)
Total: 30-50- miles