Here's what our average week looks like:
Monday: hard day, we do 7-9 miles almost as fast as we can (don't go all out, but we're definitely feeling it). I do these runs at about 6:10-6:30 pace.
Tuesday: 6-7 miles, easy. Maybe 8:00 pace.
Wednesday: trail run in the mountains, extremely hard effort going up, and moderately hard effort going down (but still really fast, as it's downhill). My pace up the trail is 8:10, and it gets down to 5:15 on the downhill.
Thursday: 6-7 miles, easy. Again, 8:00 pace.
Friday: 6-7 miles, not hard, but not easy. Around 7:10 pace.
Saturday: 13-14 mile long run, about 6:45 pace.
We do doubles on Monday, Wednesday, and Friday, doing 4-5 miles at around 8:30 pace.
I'm afraid we're all going to burn out by State.