RicksRunning Trail and Hill Running Training Program

Hi Guys,
I am now fully back into training and my injury seems to be behind me :0]
I decided to follow a training plan from Mario Fraioli from Competitor.com
The Plan

• 10-Week Training Schedule

I will be adding some extra easy miles to the plan as its a bit light on overall mileage, but I also want to make sure I stay fresh and injury free, so almost all my running will be off road.
Diet
I'm now trying to follow a full spectrum diet, these means eating lots of fresh fruit and veg from a full range of colours!
Water
Many people eat healthy but drink really unhealthy tap water.
Remember our bodies are at least 70% water and every cell in our body needs pure clean water to operate at a high level.
Sadly most tap water contains Fluoride which is a classified poison, effects from which include brain damage, lowered IQ, heart damage and many more very nasty side effects.
Please do your own independent investigations into the use of Fluoride in tap water and its serious health issues!
The only answer is to buy a water distiller which will transform the dirtiest of tap waters into pure clean healthy drinking water.
Also stop using toothpaste with fluoride.
A good alternative is to brush your teeth with bicarbonate of soda, works really well!
Two weeks on and my mind has become so much sharper as well as a gradual improvement in energy levels, I even give Tess distilled water to drink.
P,s. I noticed some time ago that Tess much preferred drinking rain water to the tap water in her bowl, smart dog!
Training Week 2
Sat
Progression run with Tess.
Location big sand dune trails
1 1/2 miles easy then 3 miles steady followed by 1 mile hard.
We then ran easy for a few miles finishing with 6 x 20 strides on grass.
Beautiful sunny day, felt good :0]
Total time 1 Hour 35 mins
Fri
core training,weights
Thur
6 x 20 sec strides on grass, followed by easy run over the big sand dunes = 1 hour 45 mins
Wed
Big sand dunes steady = 1 hour 36 mins
Tue
core training and weights
Mon
Velvet trail and sandhill 6 route inc 10 x 1 min hard 1 min easy
= 1 hour 20 mins
I'm thinking 5 days a week running is enough for a bloke my age, the 2 days off allow me to return anew and afresh to the sport I LOVE!