Originally Posted by Josh Whiting
As far as strength goes your probably near enough that level anyway.
I would do this:
Day One: Tempo Run
Day Two: Metcon and or Strength
Day Three: Intervals/Hill Reps
Day Four: Metcon and or Strength
I wouldn't go too mental with LB/TB ME work during your prep for this.
I think this is a great program to improve running speed in a relatively short time. It's not going to kill you to run three days a week for a while, regardless of what Art DeVany says. It is really important to get some miles in to condition your feet, knees, and hips against the repetitive stress of running, if you're going to be doing it regularly in your training course.