Monday: Run, 4 miles
Tuesday: Cross training or Speedwork
Wednesday: Run, 5 miles, Start easy build to fast finish
Friday: Run, 30 minutes, Medium Effort
Sunday: Run, 7 miles
Here's what I actually did:
Monday: Run, 4.66 miles (the extra distance was part of warm-up/cool down)
Thursday: Run, 4.69 miles (again, warm-up/cool down is the extra distance)
Friday: Run, speed work (3.03 miles)
Saturday: Sick/Crap Weather/Rest
Sunday: Sick/Crap Weather/Rest
I hope that week 8 goes better than week 7 and that it won't impact my performance in December.
How do you deal with getting sick during training?