40 minutes easy Fartlek. Including 2 -3 long efforts of 3 – 4 minutes. Short efforts over 1min at random. Regrouping after efforts.
2 x 50mtrs fast with 5 min between runs.
2 x 6 x 400m
2 min between 400’s, 5 minutes between sets.
As you feel but aiming to return HR to 120 – 130 between runs, this will difficult but fun as a very familiar session.
Plenty of warm up and warm down.
Saturday/Sunday 10-12 mile
This schedule again focuses on 5k/10k conditioning.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.