You're a masters runner, who races from 5k to HM over the year. Base building aside, and race specific weeks what's your staple week; 9 day cycle etc; look like?
Mine is 38 MPW average. Fartek 7-9m, tempo 7-9m, 1 long 10-16m (16m every 3 weeks) and two recovery runs. Normally two days off a week. In a race week I will drop a workout and reduce the second workout mileage to 7m. Post race I will run easy for the week with a few strides towards the end of the week.
You?