10 day stretch, everything solo:
Tues - am 5x300 w/2min jog recovery (48, 47, 46, 45, 45)
pm 5x1mile w/45s jog recovery (5:10s)
Thus - 4x alternating 200s/400s in 30/62 w/2min jog recovery btwn reps
Sun - 16 @ 6:00 pace (6:30 average out 8 miles, 5:30 average on the way back)
Tues - am 4x200 @ 400m race effort w/5min recovery (26.5 average)
pm 3 mile tempo 15:10
Thurs - 4x200 (30s) 200 jog recovery
4x1000 (2:56s) 400 jog recovery
4x200 (28-29s) 200 jog recovery
60min easy running w/strides on other days (65-70mpw)
ran 30:50/1:07:30 for 10K/HM on the roads last fall winter (80-90mpw)