I am currently training for 5k's. I usually do about 25 miles a week but I want to build up to 50 miles per week. Right now I do like one tempo run/fartlek/hill training a week, a long run, the rest easy days, then one day off. I am in pretty good shape, if I'm tired I'll take 2 days a week off. No speed work yet, maybe down the line but I don't want to rush into. I'm building up from 25 to 50 by something like this, not exactly...
30,30,35,down week, 35,35,40, down week,40,40,45, down week,45,45,50,down week,50
On the down weeks I'll cut back mileage and def take at least 2 days off to rest. My question is on those "down weeks" should I still do long runs and tempo/fartlek/hill training on those weeks but just cut back on the miles/pace??Thanks.