Just got back from a 90 min bike ride (decided to do that instead of min today).. Okay so my ten week plan to build from 30 to 40 MPW looks a little like this...
Week 1:
Mon- 5 miles easy
Tues- 1 mile warm up - 6x800 (3:40-3:45 splits) - 1 mile cool down
Wednesday- 4 miles easy
Thursday- 1.5 mile warm up - 4x1200 (5:30 per split)
Friday - 4 miles - 1.5 mile cool down
Sat- rest
Sun- long run 8 miles
Total weekly milage 28
Week 2:
Mon- 5 miles easy
Tues- tempo (3.5 miles 7:40-8.00 pace) - 1 mile warm up/1mile cool down
Wednesday- 4 miles easy
Thursday- 1.5 mile warm up - 4x1200 (5:30 splits) - 1.5 mile cool down
Friday - 5 miles easy
Sat- off
Sunday- long run 8 miles
Total weekly milage 34
Week 3:
Mon- 5 miles easy
Tues- progression run (mile 1: 9:30 pace / mile 2: 9:00 pace / mile 3: 8:30 pace / mile 4: 8:00 pace / mile 5: race pace)
Wed- 5 miles easy
Thurs- 4.5 miles easy
Fri- 4 mile tempo
Sat- off
Sun- long run 9 miles
Total weekly milage 32
Week 4:
Mon- 6 miles easy
Tues- 1.5 mile warm up - 5x1200 (5:30 splits) - 1.5 mile cool down
Wed- 5 miles easy
Thurs- 5 miles easy
Fri- 1 mile warm up - 3x1 mile repeats (7:30) - 1 mile cool down
Sat- off
Sun- long run 9 miles
Total weekly milage 35
Week 5:
Mon- 4 miles easy
Tues- off
Wed- 4 mile tempo run
Thurs- 6 miles easy
Fri- 1 mile warm up - 6x800 at 3:40 pace - 1 mile cool down
Sat- off
Sun- long run 9 miles
Total weekly milage 28
Week 6:
Mon- 6 miles easy
Tues- 1 mile warm up - 3x1 mile (7:30pace) - 1 mile cool down
Wed- 5 miles easy
Thurs- 6 miles easy
Friday- 1 mile warm up - 8x400 (1:40 splits) - 1 mile cool down
Sat- off
Sunday- long run 9 miles
Total weekly milage 36
Week 7:
Mon- 5.5 miles easy
Tues- 1.5 mile warm up - 5x1200 (5:30 pace) - 1.5 mile cool down
Wed- 3.5 miles easy
Thursday 7 miles easy
Fri- tempo run 4 miles
Sat- off
Sunday- long run 9.5 miles
Total weekly milage 35
Week 8:
Mon- 6 miles easy
Tues- 6 miles easy
Wed- 4.5 mile tempo
Thurs- 5.5 miles easy
Fri- 1 mile warm up - 4x1 mile repeats (7:30 pace) - 1 mile cool down
Sat- off
Sunday- 9 mile long run
Total weekly milage 37
Week 9:
Mon- 6 miles easy
Tues- 5 mile fartlek
Wed- off
Thurs- 4.5 miles easy
Fri- 4.5 miles tempo
Sat- off
Sun- 10 mile long run
Total weekly milage 30
Week 10:
Mon- 7 miles easy
Tues- 5 miles easy
Wed- 1 mile warm up - 6x800 (3:45 pace) - 1 mile cool down
Thurs- 6 miles easy
Friday- 1.5 mile warm up - 5x1000m (4:45 splits) 1.5 mile cool down
Sat- off
Sun- 10 mile long run
Total weekly milage 40