Former DI walk-on, graduated 8 years ago, turning 30 in a few months. PRs of 4:09 mile/8:24 3k/25:12 8k XC all set in 2010 - 2011. Quit running competitively for a few years, started back up in 2019. Ran one 5k off of 10 weeks training in about 16:45 in late 2019. Looking to get back into the 15's on the roads and hopefully sub-15:30. I have a high stress job so looking to maximize the ROI in terms of time/energy put in and really would like to keep it as simple as possible so I don't have to think too much about/over analyze what I'm doing in a given day. I'm thinking something along the following lines as a sample week, but am looking for suggestions on how best to approach this.
M - 5 - 6 miles easy
T - 5 - 6 miles easy + strides
W - 6 x 1k @ CV with 90s jog or V02 max reps + 5 x 200m @ mile pace (7 - 8 miles total w/ warm up/cool down)
Th - 5 - 6 miles easy
F - 5 - 6 miles easy + strides
S - 20 minute tempo at Daniels T pace + 5 x 200m (7 - 8 miles total with warm/cool)
Su - 10 miles easy
Total: 44 - 50 miles
Thoughts?