July 7-15

For July 7 through 10 gradually increase your miles to the point where you'll do a long run on the 9th.
Base it on the total number of miles you are currently running per week.
On the 9th you will run 20% of your weekly miles.
Here's  a table:

                               July 7       July 8        July 9 
20 miles/week          2.5            3                4
25 miles/week          3               4                5
30 miles/week         3.5            4.5              6
35 miles /week          4             5.5              7
40 miles/week          4.5            6                8
45 miles/week           5              7                9

On the 10th we'll be on the dunes for strength.

11th.... do a recovery run with the same number of miles you did on the 7th
12th ... add a mile to the distance you did on the 7th

13th... Tempo Run - details later  - Based on where you are in your training
Pace for those ready will be based on the Jack Daniels Pace Chart... see RunBayou pace calculator at the top of this blog.

14th ... Same distance as July 8th
15th ... Long run (20% of weekly mileage)