Sunday 23 x short steep hill( 50 meters) hard effort full recovery. pm run 5miles easy, Monday 9 miles easy, Tuesday 8 to 9 miles easy, Wednesday 2 miles hard 90 to 95 % effort on a slow cross country course, like 5k effort. The course will be comparable to race course( slow), pm run 5 miles, Thursday 8 to 9 miles easy, Friday 6 miles easy, Saturday 4 to 5 miles with 2 fast 200s in race shoes, 2 mile cross country race Sunday, 5 miles pm after race. I haven't raced in exactly a year to the day, so l really want a hard effort because with Covid cutting things back, l don't know when l will race again.