Lets say you're scheduled to do a 12 mile "hard long run", with easy long runs scheduled regularly, and not being replaced by this hard long run. You race 5k-10k distances.
Which option for reducing the intensity/duration is best?
1. 6 mile run at the same pace as the hard run is scheduled
2. 12 miles easy-to-moderate
3. Easy 12 except for 3-4 miles at hard run pace in the middle of the run.