TLDR: 5 days a week of running. Long run builds up to about 13 miles. Once the daily runs get over 10 miles, they are split into AM/PM. 1 Fartlek, 1 tempo per week. Strides after easy runs to maintain some feeling of speed. 3 weeks of building mileage, 4th week is a cut week. Mileage is on the higher end of what I have done in the past, but more consistent. PT = stability work for hips and flexibility of hallux, calves and quads/hip flexors. Lifting is mostly lower body stuff squats, lunges, dead lifts box steps with a little bit of plyo. Distance and pace is written but may be adjusted r/t how I feel.
Day
Date
Running Workout
Supplementary Training
Monday
May 6
Easy Run: 60 min (7.5 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
May 7
Fartlek: Warm-up 15 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 15 min (8 min/mile)
Lifting: 60 min
Wednesday
May 8
Easy Run: 60 min (7.5 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
May 9
Tempo: Warm-up 15 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 15 min (8 min/mile)
Lifting: 60 min
Friday
May 10
Rest Day
Foam Rolling: 40 min
Saturday
May 11
Long Run: 75 min (8.82 miles), 8.5 min/mile
Sunday
May 12
Rest Day
Foam Rolling: 40 min
Monday
May 13
Easy Run: 63 min (7.9 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
May 14
Fartlek: Warm-up 16 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 16 min (8 min/mile)
Lifting: 60 min
Wednesday
May 15
Easy Run: 63 min (7.9 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
May 16
Tempo: Warm-up 16 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 16 min (8 min/mile)
Lifting: 60 min
Friday
May 17
Rest Day
Foam Rolling: 40 min
Saturday
May 18
Long Run: 75 min (8.82 miles), 8.5 min/mile
Sunday
May 19
Rest Day
Foam Rolling: 40 min
Monday
May 20
Easy Run: 66 min (8.3 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
May 21
Fartlek: Warm-up 17 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 17 min (8 min/mile)
Lifting: 60 min
Wednesday
May 22
Easy Run: 66 min (8.3 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
May 23
Tempo: Warm-up 17 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 17 min (8 min/mile)
Lifting: 60 min
Friday
May 24
Rest Day
Foam Rolling: 40 min
Saturday
May 25
Long Run: 75 min (8.82 miles), 8.5 min/mile
Sunday
May 26
Rest Day
Foam Rolling: 40 min
Monday
May 27
Easy Run: 56 min (7.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
May 28
Fartlek: Warm-up 14 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 14 min (8 min/mile)
Lifting: 60 min
Wednesday
May 29
Easy Run: 56 min (7.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
May 30
Tempo: Warm-up 14 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 14 min (8 min/mile)
Lifting: 60 min
Friday
May 31
Rest Day
Foam Rolling: 40 min
Saturday
Jun 1
Long Run: 64 min (7.5 miles), 8.5 min/mile
Sunday
Jun 2
Rest Day
Foam Rolling: 40 min
Monday
Jun 3
Easy Run: 69 min (8.7 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
Jun 4
Fartlek: Warm-up 18 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 18 min (8 min/mile)
Lifting: 60 min
Wednesday
Jun 5
Easy Run: 69 min (8.7 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
Jun 6
Tempo: Warm-up 18 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 18 min (8 min/mile)
Lifting: 60 min
Friday
Jun 7
Rest Day
Foam Rolling: 40 min
Saturday
Jun 8
Long Run: 75 min (8.82 miles), 8.5 min/mile
Sunday
Jun 9
Rest Day
Foam Rolling: 40 min
Monday
Jun 10
Easy Run: 73 min (9.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
Jun 11
Fartlek: Warm-up 19 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 19 min (8 min/mile)
Lifting: 60 min
Wednesday
Jun 12
Easy Run: 73 min (9.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
Jun 13
Tempo: Warm-up 19 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 19 min (8 min/mile)
Lifting: 60 min
Friday
Jun 14
Rest Day
Foam Rolling: 40 min
Saturday
Jun 15
Long Run: 75 min (8.82 miles), 8.5 min/mile
Sunday
Jun 16
Rest Day
Foam Rolling: 40 min
Monday
Jun 17
Easy Run: 77 min (9.55 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
Jun 18
Fartlek: Warm-up 20 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 20 min (8 min/mile)
Lifting: 60 min
Wednesday
Jun 19
Easy Run: 77 min (9.55 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
Jun 20
Tempo: Warm-up 20 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 20 min (8 min/mile)
Lifting: 60 min
Friday
Jun 21
Rest Day
Foam Rolling: 40 min
Saturday
Jun 22
Long Run: 83 min (10 miles), 8.5 min/mile
Sunday
Jun 23
Rest Day
Foam Rolling: 40 min
Monday
Jun 24
Easy Run: 65 min (8.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Tuesday
Jun 25
Fartlek: Warm-up 17 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 17 min (8 min/mile)
Lifting: 60 min
Wednesday
Jun 26
Easy Run: 65 min (8.1 miles), 8 min/mile, 8 x 20s strides
PT: 20 min
Thursday
Jun 27
Tempo: Warm-up 17 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 17 min (8 min/mile)
Lifting: 60 min
Friday
Jun 28
Rest Day
Foam Rolling: 40 min
Saturday
Jun 29
Long Run: 71 min (8.5 miles), 8.5 min/mile
Sunday
Jun 30
Rest Day
Foam Rolling: 40 min
Monday
Jul 1
Morning Run: 8.2 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.3 miles (approx. 8 min/mile)
PT: 20 min
Tuesday
Jul 2
Fartlek: Warm-up 20 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 20 min (8 min/mile)
Lifting: 60 min
Wednesday
Jul 3
Morning Run: 8.2 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.3 miles (approx. 8 min/mile)
PT: 20 min
Thursday
Jul 4
Tempo: Warm-up 22 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 22 min (8 min/mile)
Lifting: 60 min
Friday
Jul 5
Rest Day
Foam Rolling: 40 min
Saturday
Jul 6
Long Run: 95 min (11.8 miles), 8.5 min/mile
Sunday
Jul 7
Rest Day
Foam Rolling: 40 min
Monday
Jul 8
Morning Run: 8.61 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.6 miles (approx. 8 min/mile)
PT: 20 min
Tuesday
Jul 9
Fartlek: Warm-up 21 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 21 min (8 min/mile)
Lifting: 60 min
Wednesday
Jul 10
Morning Run: 8.61 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.6 miles (approx. 8 min/mile)
PT: 20 min
Thursday
Jul 11
Tempo: Warm-up 22 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 22 min (8 min/mile)
Lifting: 60 min
Friday
Jul 12
Rest Day
Foam Rolling: 40 min
Saturday
Jul 13
Long Run: 95 min (12.39 miles), 8.5 min/mile
Sunday
Jul 14
Rest Day
Foam Rolling: 40 min
Monday
Jul 15
Morning Run: 9 miles (approx. 8 min/mile), Evening Race: 5 miles/5K
PT: 20 min
Tuesday
Jul 16
Morning Run: 60 minutes Easy
Lifting: 60 min
Wednesday
Jul 17
Morning Run: 9 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.9 miles (approx. 8 min/mile)
PT: 20 min
Thursday
Jul 18
Tempo: Warm-up 23 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 23 min (8 min/mile)
Lifting: 60 min
Friday
Jul 19
Rest Day
Foam Rolling: 40 min
Saturday
Jul 20
Long Run: 100 min (13 miles), 8.5 min/mile
Sunday
Jul 21
Rest Day
Foam Rolling: 40 min
Monday
Jul 22
Morning Run: 8.55 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.5 miles (approx. 8 min/mile)
PT: 20 min
Tuesday
Jul 23
Fartlek: Warm-up 19 min (8 min/mile), 6-8 sets (3 min on at 6 min/mile, 1.5 min off at 8 min/mile), Cool-down 19 min (8 min/mile)
Lifting: 60 min
Wednesday
Jul 24
Morning Run: 8.55 miles (approx. 8 min/mile), 8 x 20s strides <br> Evening Run: 3.5 miles (approx. 8 min/mile)
PT: 20 min
Thursday
Jul 25
Tempo: Warm-up 20 min (8 min/mile), 20-30 min tempo (7 min/mile), Cool-down 20 min (8 min/mile)
Lifting: 60 min
Friday
Jul 26
Rest Day
Foam Rolling: 40 min
Saturday
Jul 27
Easy Run: 60 minutes
Sunday
Jul 28
5mi race
Foam Rolling: 40 min