M: short interval, long interval, strengt
T: easy, easy
W: easy, easy
T: long interval, uphill interval
F: easy, strengt, easy
S: long run w/without tempo
S: recovery
M: short interval, long interval, strengt
T: easy, easy
W: easy, easy
T: long interval, uphill interval
F: easy, strengt, easy
S: long run w/without tempo
S: recovery
Maybe only upphil on the second workout day? Or maybe do upphill on the same dat as short intervals and only do 1 long interval workout?
So you will do 3 workouts on monday? And 2 on Thursday? It seems like a bad plan really.
My plan is like this:
M: Farlek or a Tempo of some sort
T: Rest
W: Short repeats (200, 300m, or 400m) with short rests and 50min run afternoon.
T: 60min morning and 60min afternoon
F: 60min morning and 60min afternoon
S: Medium or long Repeats (alternate between those weekly, the short ones are always weekly in my case) 60min afternoon.
Sunday: 80min or another double if you want extra mileage
With this plan I can enter any 3km-half marathon and run a decent time. This is a steady 70 mile week which I find ideal for me and keeps in touch with speed year round. I don't need the arbitrary 100 miles just because it's a nice number.
Even if I sudently decided I don't wanna run 3km and 5km on the track anymore, I believe I'd do the speedy ones once every otherweak, but would never discard it entirely.