A was thinking a week would look like this..
(pretend it's week #4 for example:)
Week 4:
4x3x300 Mile pace ave (cut-down sets) 300 jog rest
4 mile Progresion Run + 4x30m hills
5xFlying 30's
2xcore
47 MPW
Monday:
4 mile LT progression run + 4x30m hills + core
Tuesday:
EASY 45-60 minutes
Wednesday:
4x3x300 @ mile pace + core (incorportate 3x Flying 30's into warm-up)
Thursday:
EASY 45-60 minutes
Friday:
EASY 30 minutes
Saturday:
Race 3200m and 4x400m relay (incorporate the 2xFlying 30's into the warm-up for the 400)
Sunday:
EASY 70 minutes