I do a half marathon training plan when I'm building for cross country, and I'll top out at around 60 mpw. I have found in my track experience coming down from 35 mpw (never did more than 35 in my buildup, til now) to around 20mpw with tons of intensity at the shorter intervals (600s, 400s, 200s) helped most with distances up to the 5k, which I could PR in. So when I drop to 35-40 for competition I'll be doing lots of 400 repeats, hill repeats, but fewer tempos as we have races almost every week/every other week. What do you guys do when you cut down? I'll probably use it in my training.