I run and bike, my schedule right now looks like:
Mon 40min easy run + strides
Tue 45min easy bike or off
Wed 20min easy + 20min tempo run
Thu 45m easy bike or off
Fri 40min easy run + strides
Sat 3-4hr bike with intervals
Sun off or <30min recovery run or <60min recovery ride or long walk/hike
So basically one proper hard day biking and one moderate day running, and the rest easy. Although I have 3 optional days off per week I only end up taking probably 1 every 2 weeks. Should I add another tempo into my run schedule? Or intervals?
I have a few one-mile races coming up in the summer starting in ~2 months. I haven't run a foot race in 10+ years.