So i wanna run a fast mile around 4:10 and believe that I need to but I some muscle but I'm currently doing about 70 miles a week...
Mon - Track Workout
Tues - 20-22 km Long Run
Wednes- AM: 13 km PM : 6 km
Thurs - Track Workout
Friday - AM : 13 km PM : 6 km
Satur - Hills
Sun - AM : 13 km
So if you have had any success putting on muscle (specifically in the legs) or know someone who has please send me some helpful tips on how you did it!!