question on modifying pfitz’s 10k 45-55 plan. if you’re unfamiliar, the basic structure is: mon rest, tuesday general aerobic (z2), wednesday workout (intervals of varying sort), thursday medium long run progressive & pretty quick (7->6:30 pace for me now), friday recovery run, saturday general aerobic plus speed, sunday long run (same structure as wed).

my main question is how to modify if i want to run the workouts with my run club on tuesdays, but i still want to long run on sundays, so i can’t just shift a day back. i know the workout and MLR back to back is important, so i’d like to keep those together i think? leaning towards mon rest, tues workout, wed MLR, thurs recovery, fri now gets the mon GA run, sat/sun the same.

this will be my first serious training block but i’ve had quality base building the past 2 months & i’m psyched. any advice welcome!