I know there is not much here, but anything would help. Easy run ~8:00min/mile.
Week 1
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Mon:
AM 3 mile jog
PM 1.5 mile jog, 10x :20 Hill w/ jog back rec, 5 min rest, repeat, 1/2 mile cool down
Tues:
4 mile on/off miles (6:26, 8:00, 6:19, 8:00), felt easy, hot out
Wed:
Off
Thu:
2 mile jog, 10x 200m w/ 200m jog, 1 mile jog
(200's between 34.0-36.3) Avg = 35.3
Fri:
5.8 miles easy
Sat
1.5 mile w/u, 4x 800m w/ 3 min rec, 2.5 mile jog, 90s and humid, felt easy
(2:48, 2:47, 2:49, 2:46)
Sun
6 mile easy
Week 2
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Mon:
no running
Tuesday:
6 miles + 5x 100m w/ 100m jog recovery
(17.2, 17.2, 17.3, 16.2, 16.0)
Wednesday:
AM 3 mile jog
PM 1.52 mile jog + 3x (10x :20 Steep Hill (All-Out) w/ jog back down) w/ 5 min rec. between sets + .52 mile cool down
Thursday:
6 miles easy
Friday:
7.4 miles easy
Saturday:
AM 3 miles easy
PM 1.5 mile jog + 2x (400m,300m,200m Fast w/ 400m,300m,200m Jog Recovery)* w/ 3min b. sets +1.34 mile cool down
(71.7, 52.9, 34.3 [3min rec.] 70.8, 54.8, 34.7)
Sunday: 10+ miles