im a 4:35 1500m runner and 16:50 3 miler at best. run about 30 mins for a tough xc 5 mile race. i run about 35-40mpw.
I did 2 hard hill sessions at the weekend (didn't mean to) an easy run with some sprints monday, a hard session totalling up to 5 miles worth of reps yesterday, and have a tempo planned for tomorrow. What should i run today and at what pace? should i even run at all?