MONDAY LONG between 5-8 miles depending on your abilities. TUESDAY speed do 6 all out 400 meters(1 lap on track) with a 3-5 minute rest in between.after jog 10 minutes WEDNESDAY 40-60 minute run not fast but not slow (good pace) THURSDAY long 6-9 miles (if you did 5 than now you would do 6, etc.) FRIDAY pre-race 30 min easy run SATURDAY RACE SUNDAY REST (if you want do 30 min easy) REPEAT....