Tues: w/up, run 5 x 1 mile repeats at 10k pace, x 0.25mile recovery between repeats, c/down (6pm)
Wed: 7 miles easy pace
Thurs: w/up, run 3 x 0.5/1mile supersets. Run 0.5 mile at 5k pace, then slow down to 10k pace for 1mile. Do not rest between distances. 0.5mile recovery between sets, c/down. (6pm)
Fri: 7 miles easy pace
Sat: 7 miles easy pace
Sun: w/up, 3 miles at 10k pace, c/down