Kevin Murphy’s training plan

Full rest

4 miles and during this run attack 5 to 6 hills as you go along and ease off at the top

40 min cross training be it bike, rowing, ski machine, swimming etc.

3milesandattheendof this try and do 4 x 20 seconds nice fast strides rest 1 min

Full Rest day

50 min cross training as per Wednesday

5 miles

Tip: If you can do a park run on one of the Saturdays in the next 3 weeks it would be great as this will help pull your training areas together and give you a feel also for racing.