Day One: 55 minute steady paced run.
Now that you are running for this length of time, it is not necessary to run the entire distance at your proposed race speed-remember it is “time on the feet” that is important on these runs.
Day Two: 30 minute easy paced run.
Day Three: 3 x 6 minutes with 3 minutes slow jog recovery.
Day Four: 40 minutes steady paced run.
Walkers: 4 x 40 minute walks on alternating days during the week and an 80 minute walk on the weekend.
Keep up the GOOD WORK.