5 miles (3@10K pace, 2 easy)

4 mile easy run

5 mile run in the morning and wednesday full body lift routine in the afternoon.

Total Body Workout

15 mins warmup

5x5 back squat @165, 2 seconds pause at each squat bottom

4x8 front squats

3 rounds of:
24 alt fwd lunges with 2x25 dumbbells
10 hip thrusts/glute bridges with BB across hips @95
10 calf raises each leg toes elevated 1" holding 25# dumbbell
10 KB leg raise overs (seated leaning back legs together, tap your heels to ground then up and over a KB and tap down other side both sides = 1 rep)
10 down 10 back side step with booty band around knees
10 down 10 back fwd and backwards cowboy walk w band
10 kick backs against band each leg

Stretch