Unless you’re training for the marathon, no need for long runs. You could follow the same basic week (like the “complex system” of Deek) and just modify the quality workouts as you near your peak race. Error on the side of caution for the “peak” phase of race specific workouts and limit to just 4-6 weeks (unless you’ve proven to yourself you can handle a longer phase of super intense, more “anaerobic/vo2 max type sessions).
Most of the year, you could focus on progressing three different sessions: speed reps, threshold reps, steady runs. The days in between keep as a consistent double and just let pace come to you; but while no longer the popular opinion, it is ok to let these recovery runs progress to a solid pace as you get fitter if you’re not also continuing to add more mileage. If you’ve proven to yourself you can handle 75-85 miles per week, stick in that range and let your fitness bring the average daily pace from maybe a super easy jog to steadier runs over the weeks and months.
Keep the week the same and just let pace and intensity come to you with fitness all the way up until the last few weeks before a key race. Then, switch over to the classic “anaerobic workouts” to be race ready (here I mean anaerobic in the same way Lydiard defined it, workouts that being you into oxygen debt, I.e. vo2 workouts). You’ll find that these sessions may be more intense but actually reduce the total training load and can also serve as a gradual taper if done in line with the old school periodization recommendations of Tudor Bompa (ie progressively make sessions more intense as you reduce the total volume…)
*one thing to mention as an aside, there is research that there is a sweet spot for run durations on easy days around 40-50 minutes. Initially, as aerobic exercise duration increases, there is an increase in hormones that promote anabolism and recovery like HGH, but this increase eventually levels off. Coincidentally, this is around the same time that the catabolic hormones like cortisol start to rise. So ideally, you’d want to run enough to increase the anabolic response without causing a huge increase in the catabolic response. good research cited from Steve Magness on this here, . I wouldn’t get too obsessive over the details of specific duration but rather just bring this to light as a concept to recommend that you divide up doubles evenly versus one longer run and one shorter run for easy days.
Basic Week:
Monday: Easy Double (AM- 5 ; PM -5)
Tuesday: threshold workout—> Long Intervals:
7 x 1 mile @ half marathon to 10k effort with 400 jog recovery (2-3 minutes)
*get in 13-15 miles total in one workout or with a double
Wednesday: same as Monday
Thursday: Speed Workout—> I’d recommend you do this as a hill session progressing the intensity, good example being:
8 x 60 second hills at ~5k effort + 8 x 40 seconds at ~mile effort + 8 x 20 seconds at ~800 effort
* get in 13-15 miles total in one workout or with a double
Friday: same as Monday
Saturday: Steady Run —> 10-12 miles at a sub threshold effort continuous. I HIGHLY RECOMMEND you do this on a hilly course to get additional strength and will also serve as a better way to promote lactate shuttle as you’re internal effort will vary between the ups and downs even with a steady pace. Don’t over do it on this session… *get in 15 miles total.
Sunday: same as Monday
**once you’re ready to peak, I’d recommend Tuesday session follow a similar progression to what Joe Vigil outlines in his book and have just modified slightly to keep it open ended depending on how long your “peak phase” for anaerobic/vo2 sessions would last. This is the progression and repeat steps one and two for 2-3 weeks for longer phase:
1) Two week of 2 mile TT + 4 x 1 mile at 2 mile TT speed
2) 2 mile TT + 2 x 1 mile FASTER than 2 mile TT speed
3) 2 mile TT + 1 mile all out
4) 1 mile all out
During the peak phase, I’d keep the Thursday session in the mix but under control and then try to race or do a harder short tempo/time trial on Saturday.
If this phase seems intense, it should and hence why I’d recommend only doing for 4-6 weeks.