Layoff between region and state

Short and fast stuff the first week. 400s are OK. If you do 800s/1000s, it's better to do fewer but do them faster.

Short but decent workout the Tuesday before the race. Easy running other than that.

The whole one week of anaerobic sharpening, one week of easy running usually works pretty well for me.

Here's what I would do in this situation (which is one I myself was in every year in undergrad, with a week off between conference and regionals in XC):

The day after regionals: an EASY long run. You need to keep aerobic strength up, but there's no need to push this run.

The first workout the week between: A strength work-out (think tempo miles w/short recovery), finishing w/ some fast 200s.

The second workout the week between: VO2. At the end of the season I always like pyramids for some reason, so something like 400, 800, 1200, 1200, 800, 400 @ just faster than race pace w/ 2/3-equal time recovery. This should be the last really hard effort of the year.

If you're going to do a third workout, I think a rhythm one is appropriate (think 10-12 x 400 @ race pace, 60s recovery, w/ the last two 5s and then 10s faster), to really get dialed in on race pace and then finish hard.

I agree with the above poster about the week before the race: one light workout on Tuesday. Something like 2k @ tempo pace, full recovery, then 2 x 800 @ just under 3k pace w/ full recovery.