Week 19 went as follows.
Monday morning: 6 miles alternating 3/4s at 6:20 and 5:20 pace 1 mile w/u c/d to run out the hour for a total of 9.13 miles.
Monday evening: 6 miles topside brisk.
Wednesday evening: 22 miles on the mill at 7:30 pace.
Thursday: 1mile w/u 3x2miles at 6:00pace, 5:50pace, and 5:40pace ½ mile recoveries at 6:40 pace, 8 miles total.
Friday: 8 miles relaxed
Saturday: 1 mile w/u follow with 200m at 6:40 pace mile at 6:00 pace continuously c/d to run out the hour for a total of 9.65 miles.
Weekly totals: 62.78 miles, all miles on the treadmill except for 6 miles
6 efforts total