Sun am 90 to 120 min over rolling hills, cover about 15 to 20 miles pm 60 min jog, about 8 miles
Mon am 60 min hilly fartlek run + 10 x hill sprint, about 9 to 10 miles pm 60 min easy, about 8 miles
Tues am 60 min steady, about 10 miles pm 60 min easy about 8 miles
Wed am 10 x 1k at 3 min kilometer pace, with 200m easy pm 60 min easy
Thurs am 60 min fartlek pm 60 min easy
Fri am 60 min + strides pm 60 min easy
Sat race or tempo run pm 60 min easy
I'm training for a 10k, plan on breaking 30 minutes. My current 10k pr is 32 min. Which was done without speed work, only mileage.