day#1: easy run (7-10 miles) core/ plyos
day#2: tempo run (20 minutes to start and then 5 min every week or two week at 10k pace or slower)
day#3: easy day (7-10 miles)add 200's or short sprint up to 5
day#4: fartlek (1-2 min on or landmarks and 1-4 minoff or landmark)
day#5: easy day (7-10 miles) core plyos
day#6: hills or repeats whichever would feel best
day#7: long run (10-15 miles) short sprint like day#3
my race is in 7 weeks and am hopefully going to break 9 in 3k i ran 10 min last year i know it is a big jump but i believe i can do it. What do you think about the training plan is there anything that i can change? I will also be adding running in water just at knee height to increase leg power.