Mon: 10 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 10 Min. Cool Down
Tue: 3 to 5 Miles Easy Run
Wed: 3 to 5 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)
Thu: 10 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 10 Min. Cool Down
Fri: 30 Min. Easy Run W/10x 100 Meter Strides
Sat: 6 to 8 Miles Long Run
Mon: 20 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 20 Min. Cool Down
Tue: 6 to 8 Miles Easy Run
Wed: 8 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)
Thu: 20 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 20 Min. Cool Down
Fri: 30 Min. Easy Run W/10x 100 Meter Strides
Sat: 10 Miles Long Run