This week is an opportunity to build up base. So doubles are a good idea. If you were just getting started don't do the second runs just yet. Your two runs should be in the morning and the afternoon in whichever order makes the most sense for you. Make sure you are safe on your runs. The distances are for the varsity boys, so cut down to the appropriate mileage level for you.
Make sure you are getting adequately warmed up especially before hard efforts. Take care of your legs with stretching and rolling.
Monday 30 minute recovery run
8 mile run with hills hard effort
do strength including bands
Tuesday 30 minute recovery run
6 mile easy effort turn
core
Wednesday 0 minute recovery run
8 mile run hard effort
do strength including bands
Thursday 30 minute recovery run
tempo run
core
Friday 30 minute recovery run
6 mile easy effort run
Saturday 70 minute run
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