Monday – Tempo Run w/15min warm up easy pace, 20min@tempo pace,15min cooldown@easyP
Tuesday – AM, 6 Mile Easy EFFORT PM – 7 mile slow
Wednesday – 70 min long run @ easy pace
Thursday – AM, 6 miles Easy EFFORT PM , Tempo to Hard Effort
Friday – REST
Saturday – Race 0r 85 min slow
Sunday – IF NO RACE – Medium Intervals (800,1000,12000) IF RACE,50 MIN EASY
Is this plan ok for 4-5k races focusing on endurance?