Week 2 - July 9th - July 14th

Mon (E) - 6 mi easy
              LR yesterday so Easy short run today.

Tues (E + Strides) 9mi Easy - 30 seconds x 10 Strides
              Strides are not all out sprintes focus on getting legs turned over & running comfortably
              Between strides very slow jog back.
              Stretch after

Wed (R) - 60 -80 minute Recovery

Thurs (E) - 50min or OFF (If Travelling take it off)

Fri (Fartlek) - 20min easy running then 10 x 1 min @ 5km effort with 1min recovery jog
                      Do not go flat out because only 1 minute run comfortable @ current 5km pace (5:57 per mi)
                      These get harder as they progress so be careful with early pace.
                      Purpose: Builds speed

Sat - (E) - 60-80minutes Easy run

I have put in some days based on times rather than miles, but record distances and we can use again later in training. This is not set in stone and can be changed to suit.
Be careful of hydration if running in heat and always rehydrate and eat well afer runs to fully recover.