Fri - Tempo run. Start off at a warm up pace for 20-25 min or so, then go straight into a 10 min tempo run (this means at race pace for that amount of time) at half marathon pace (you haven't run one in a while, so this will be an estimate, but make it a current-fitness estimate, not what you ran 5 years ago). Take the realistic time you think you can run for a half marathon or convert you recent race times with the help of an online converter and for 10 min. stick to that pace. End the run with another 25 min or easy recovery running. If you have a measured course, use it to gauge your pace. Total of 6-8 miles.