My week:
Monday - Off, very sore after race
Tuesday - Very good session of 2x 5min hill, 2x 3.30 hill, 2x 1 min hill all max effort.
Wednesday - 7 miles easy
Thursday - good session of 4x800,4x400 1.15 between 800s and 1min between 400s, times were around 2.28 for the 800s and 68 for the 400s
Friday-8mi easy
Saturday -4x800 on grass with slight hills in around 2.40
sunday - 8 miles easy
Low mileage this week - around 40, re thursday's session - are those times ok considering the short recovery? they weren't all out but pretty hard.