Hi, im a european XC/10k runner and i have started running serious again after 2 years "off". Atm im without a coatch so im setting up my own program. My plan is to run something that roughly looks like this in the "off-season".
Mon: AM: 40min / 8k easy PM: 70min /14k easy + 6 strides
Tue: AM: 40min / 8k easy PM: 20min warmup including some 4-6 strides then 6x1000m at goalpace with 2.30m rec, 20min warmdown.
Wen: AM: 40min / 8k easy PM: 90min /18k easy + 6 strides
Thu: AM: 40min / 8k easy PM: 20min warmup, Hillsession (got a few different hills i switch inbetween), 20min warmdown
Fri: AM: 40min / 8k easy PM: 70min /14k easy + 6 strides
Sat: AM: Temporun or Fartlek PM: 40min / 8k easy
Sun: AM: 150min /30k easy PM: rest
Does this sound like a solid program or would you change/add/remove something from it? Have that i have done ~75-110k /week for ~1 year now.