basic milage background 50 per week last summer
prs 1600m 4:43 3200m 10:24 5k 16:54 800m 2:10
base plan
monday 7 miles easy drills plus weight lifting session
tuesday 5-6 800-1600m intervals plus warmup cooldown
wednesday 7 miles easy plus circuit traning session drills
Thursday tempo 3-5 miles then 5x300m cutdowns
Friday 7 miles easy drills
Saturday 5 miles easy then hill workout
Sunday 10-12 mile long run
This is the base phase then i will transition into pace workouts, kind of like seb coe's for the 800m and mile.