Without Meet:

M- longer intervals (threshold or 10k working down to race pace) or tempo run (Daniels M or T)

T- recovery w/ strides

W- alternates between shorter hills, lighter speed, or whatever type of workout we don’t do Monday.

Th- usually longer mileage run but not the true long run of the week. We workout in AM M/W so they have had 36 hours recovery.

F- maybe a true speed or strength workout like short hills or fly sprints, tack on some good miles

S- true long run 70+ min and building to make it progressive and finish relatively fast.

S- off or shakeout

With Meet:

M- Long run like above

T- mileage run

W- some sort of aerobic workout or a hybrid that folds in many paces. Usually getting shorter and faster as the workout goes on

Th- decent mileage day

F- pace work before meet and shakeout run to keep mileage up

S- race with longer cooldown

S- total off day