At the moment a typical training week includes the following:

Monday – 4 miles recovery

Tuesday – Between 3 and 4 miles of hard track reps, at around 5km or 10km pace depending on the session

Wednesday – 4 Miles recovery

Thursday – 7.5 miles club run, can be fartlek or have a few efforts thrown in

Friday – 4 Miles recovery

Saturday – Parkrun

Sunday – Race or Long run

Typical weekly mileage varies from 30 to 40 miles a week.  Will start to build this up as we head towards the new year for VLM training.

Simple and keeps me injury free fingers crossed.