middle & long distance:
wednesday - strong aerobic running @ 80%; w= 6 miles, m= 7-8 miles
thursday - easy aerobic running + 6x100 fast striding, r= 3' jogging; w= 7 miles
friday - strong aerobic running @ 80%; w= 6 miles, m= 8 miles
saturday - easy aerobic running; w= 5 miles
sunday - long aerobic running @ 70-75%; w= 10 miles
*note about long run - the effort on the weekly long run should be of decent quality, in the range of 70-75%; check your pace charts to get an idea of what the corresponding pace should be.
800:
wednesday - hill circuit @ park, 30'
thursday - easy aerobic running
friday - aerobic fartlek running (short, fast efforts w/ plenty of easy recovery running); w= 30', m= 45'
saturday - easy aerobic running
sunday - long aerobic running @ 70%
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