Wednesday 7/22 - 25-35min
Thursday 7/23 - 25-35min - 4 and 1 - 4 minutes comfortable with 1 minute pick up
Friday 7/24 - 25-35min/off
Saturday 7/25 - 30-40min
Sunday 7/26 - off/bike
Monday 7/27 - 20-35min with a pick up for the last 10min
Tuesday 7/28 - 30-45min
Wednesday 7/29 - 30-45min + 5x200 @ mile pace w/200m walk recovery
Thursday 7/30 - 30-45min
Friday 7/31 - 30-45min + 5x200 @ mile pace w/200m walk recovery 
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 200m jog recovery in between reps
Thursday 8/6 - 30-45min
Friday 8/7 - 30-45min + 5x200 @ mile pace w/200m walk recovery
Saturday 8/8 - 35-45min
Sunday 8/9 - off
Monday 8/10 - 50-60min
Tuesday 8/11 - 30-40min
Wednesday 8/12 - 8x400 @5k pace with 200m jog recovery in between reps
Thursday 8/13 - 20-25minutes
Friday 8/14 - 30-40min
Saturday 8/15 - 50-60min
Sunday 8/16 - off
Monday 8/17 - 

Your training this month is all about trying to increase the volume you are doing and to get into the daily rythym of training.