I have a pretty intense job and a significant non-running hobby that both make demands on my time. I'd also like to maintain some semblance of a social life, but need to run to stay sane, and love the feeling of tearing into a race. I'd also like to run long-term (i.e: 30 years or more), so want something that won't cripple me. How decent could you get with this schedule:
Day 1: Longer repeats (CV-training, for those familiar with Tinman): 6*1k at 10k pace, then about 300m of sprints.
Day 2: 5 miles easy/moderate
Day 3: Intervals at 400m - mile pace, e.g: 10*400m at mile pace, or 8*200m at 800m pace, you get the idea.
Day 4: 5 miles easy/moderate
Day 5: 10k tempo at somewhere between HM pace and MP, depending on intended intensity of the session
Day 6: 5 miles easy/moderate
Day 7: Off
Total including warm ups and cool downs = 35 mpw, 3 hard days, 3 easy days, 1 day off per week.
For those who have trained in a similar fashion long-term, what results did it bring?