Tuesday:
Distance- Rollercoaster Run 4-6 hills + Lifting (6-10 miles)
Mid- Rollercoaster Hills (5K pace up, recovery down)
Wednesday: Recovery Run + Core (4-9 miles)
Thursday:
Distance- Long Run + Lifting (5-12 miles)
Mid- 2 x 2 minute, 3 x 3 minute, 2 x 1 minute pick ups in 3200 pace with 1:1 recovery and 5 minutes in between each set + Lifting (5-7 miles)
Friday: Recovery Run (4-9 miles)
Saturday: 1600, 1200, 800, 400 in 5K down to 1600 pace with 1:1 recovery (5-9 miles)
Total: 29-58 miles