Long run vs workout

Is there a reason you can't make a weekday run a tempo or do some intervals within that 7 miles

Well in some ways nothing is exactly preventing me. But my job is pretty draining. And with the little ones, I’m not exactly getting good sleep most nights. So I’m usually just too tired to push pace.

I do try some, but even when I feel like I’m pushing it’s slow. Like marathon pace at best. And half the time slower. So they just arent good workouts. I can’t imagine trying to repeats or something with real pace to it.

you're not thinking like a champion.

I often will combine my long run and a tempo run, and I feel it’s a great stimulus. This is what I did mile by mile last night.

Easy

Easy

Easy

Easy

Transition (between tempo and easy pace

Tempo

Tempo

Tempo

Tempo

Threshold

Easy

Still got about 1:15 of running which is in the ballpark of my predicted half marathon finish time, so it should get you the time on feet plus the tempo work to be successful at 10k-Half. Also kills two birds with one stone

you’ve already given up so just do whatever you feel like on the day and enjoy it.

Is it possible to run in the mornings? I know I used to run in the afternoon and evening but it just became too difficult with kids as I would miss quality time with them.

It's harder for sure, but I've transitioned to getting out ~6am on easy days to ensure I'm back home by 7am to help get the kids fed and off to school. I have three kids and usually manage 5-6 days a week (Sundays are my day off). I run in the morning that way the evenings are free and my wife is able to workout in the evening when she can.

If 4 days are all you can do then I'd suggest two easy days (with strides if possible), one hard day (5k, 10k, or tempo type work) and 1 Long run (incorporate tempo or Subthreshold work sometimes). Perhaps something like, Monday (easy), Tuesday (workout), Thursday (easy), Saturday (Long run).

Look into the Easy Interval Method...

https://www.amazon.com/Easy-Interval-Method-Klaas-Lok/dp/178963072X#:~:text=The%20Easy%20Interval%20Method%20contains,Olympic%20and%20World%20championship%20medals

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I got the book a year ago and set some PRs for the 2-mile and 5-k distances.... it seems geared more towards that (though the author insists it transfers just as good to longer race distances).

It emphasizes a blend of interval paces/distances every day, but the effort needs to be more controlled (for example, my 400 reps paces are around 5k pace instead of mile/2 mile pace... but it's worked well for me. I will try to do this training leading up to some fall half marathons, so we'll see how well it transfers.... I don't feel as strong on long runs at the moment, but I might experiment with a few things to try and find what works best for me!

It might work well for you if you are disciplined on the workouts (since there are intervals every day) and don't do them too hard.