Trying to figure out if I can switch up my Thursday to include a 40 min tinman tempo + hills . Current week
Monday- easy run, about 6 miles
Tuesday- fartlek with 5x1k CVs (going to add the 4x200s from what I’ve read)
Wednesday- easy 6
Thursday - easy 5-6, the. 8x1min at 5k effort hill reps (effort not pace)
Friday - easy 6 or swim
Saturday - long run 12-14 miles. I throw in 2x3miles at about 6:40 pace. Try to run this on hills.
Sunday- easy 3-4
Background: 33yr, have been running for about 3 months, last 1 month seriously (40-50 miles). Was running 10-15 miles a week this summer, before that nothing. 5k currently at 19:30. And a proud former York Duke, a long time ago ?. No race on calendar, but wanting to run a marathon late next year. Thoughts welcome!