Wednesday 7/22 - 20-35min
Thursday 7/23 - 20-35min - 4 and 1 - 4 minutes comfortable with 1 minute pick up
Friday 7/24 - off or 20min
Saturday 7/25 - 35-45min
Sunday 7/26 - off/bike
Monday 7/27 - 20-35min with a pick up for the last 8min
Tuesday 7/28 - 30-45min
Wednesday 7/29 - 30-45min
Thursday 7/30 - 30-45min
Friday 7/31 - off 
Saturday 8/1 - 35-45min
Sunday 8/2 - off/bike
Monday 8/3 - 25-35min - 4 and 1 - 4 minutes comfortable with 1 minute pick up
Tuesday 8/4 - 30-45min
Wednesday 8/5 - 8x400 @5k pace with 3min rest in between reps
Thursday 8/6 - 30-45min
Friday 8/7 - 20-25minutes
Saturday 8/8 - 35-45min
Sunday 8/9 - off
Monday 8/10 - 40-50min
Tuesday 8/11 - 30-40min
Wednesday 8/12 - 8x400 @5k pace with 3min rest in between reps
Thursday 8/13 - 20-25minutes
Friday 8/14 - 30-40min
Saturday 8/15 - 40-50min
Sunday 8/16 - off
Monday 8/17 - 

Your Runs this month are all about getting into the flow of training.	If you feel good one day push it but make sure you recover the next. Time ranges are for you benefit.  Don’t be afraid to go on the upper end but be smart and maybe go on the lower end the next day.  You will feel sore, tired and fatigued but that's what happens when you take time off.  The first few days and the first week will be the toughest.