Sat-race
sun-8-10 steady
mon-off
tue-tempo
wed-off
thur-intervals or short run if tired
fri-off
repeat
Right before I turned 40 I was running around 17 minute 5k.
Averaged about 35 a week.
Currently 46 and have run half marathon, 15k, 15 mile, half marathon, 30k, half marathon, and half marathon in the last 7 weeks. Averaging about 28 miles a week.
When I was a high schooler in the 80's I ran on my own (didn't run for our really bad team).
I would do road races most weekends, in the 16's for 5K and high 34's/low 35's for 10K.
Typical week would be:
Sunday: Race
Monday: Easy 6-8 miles
Tuesday: 8-12 miles
Wednesday: 10X1 min or 8X2 minutes on the road
Thursday: 8-12 miles
Friday: Easy 6-8 miles
Saturday: Easy 4-5 miles or off
Sunday: Race
Total: 50-60 miles a week
I do plan for my workouts for strength and endurance. And run with off and you'll know when could that possibly be. It's your body so, listen to it also!
Tips and motivations: