sunday long run, 15+
monday recovery double (11am, 6pm)
tuesday recovery double (8am, 4pm)
wednesday shakeout run in morning (1-3), repeats @ track in afternoon 6+
thursday recovery double(11am, 6pm)
friday recovery double (8am, 4pm)
saturday shakeout run in morning (1-3), usually tempo or structured fartlek in afternoon 6-10
all #s indicate intended mileage. sometimes i may go long or short by a mile as i forget my watch often and do a lot of my runs based on feel
once a month, I do an all out time trial 1500m - 5K. I don't really race much anymore except 1-3 times a year, which I almost always win, but who cares because it's local anyways