Thurs - Workout. Do a 4-6 mile run and 15 minutes into the run do a 5 X 1 min with 2 min recovery after each (recovery = easy running, recouping for the next hard segment). The one min segements should be at 5k-10k intensity. The last 2 segments should be tough, so expect it. If they are easy, you are going at too slow of a pace. Pretend you are in a race. You can label the day as a "workout".
5 x 1 minute fartleks were done on soft terrain. Did my best to leave it all on the course, but felt slow. Strong 3 mile finish felt good.