Monday – Day off or cross-training

Tuesday – Interval day including V02 max workouts (600m – 2,000m intervals)

Wednesday – Medium long-run day (11-16 miles)

Thursday – Light mileage recover day at a relaxed pace

Friday – Medium long-run day (11-16 miles)

Saturday – General aerobic (10 miles or less) and speed day (repetitions of 50m-150-m that improve leg speed and running form).

Sunday – Long-run day (17 miles or more)