My brother is coming down this weekend… so I’m going to bring my easy running week forward and do a ‘short long’ run this weekend (6 miles).

Here’s the plan for this week:
MON: Rest (Push ups)
TUE: Run Easy 4M (am), Spinfit x 2
WED: Run Easy 3-4M, Swim
THU: Run Speed 7M (am), Bike, Weights, Swim
FRI: Rest (or swim am from Thurs)
SAT: Rest
SUN: Run Long 6M.

Then I think the aim is to keep the weekly stuff going:
1-2 Easy runs, 1 Speed/Tempo run, 1 long run.
1-2 Weights (3 x push up app)
1-2 Swims
1 Bike (20 – 60 mins)
1-2 Spinfits
1-2 rest days

And the long runs would be as follows:
Week starting – Week – Long Run Distance
25/10 – Wk5 – 6 miles
1/11 – Wk6 – 20 miles
8/11 – Wk7 – 14 miles
15/11 – Wk8 – 16 miles
22/11 – Wk9 – 22 miles
29/11 – Wk10 – 20 miles
06/12 – Wk11 – 8 miles
13/12 – Wk12 – 26.2 miles??