Workouts week of 8.4
8.5 Upper
Dips/Pull ups 3x10
Bench Press 5x5
Row 5x8
Shoulder Press 5x12
8.6 Run
10 miles any pace
8.7 Run / Full Body
AM: 4 miles recovery
PM: Full Body
Split squat/pullups/dips Tri-set 4x10
Tibialis calf raise/Incline press/Row superset 4x15
Hip adductor/abductor superset 4x10
Glute/ham raise / pull downs / flat machine press 3x10
8.8 Run
8 miles any pace
8.9 Recovery Run
AM: 5 miles recovery pace
8.11 Long Run
14 miles any pace