Week of 10/21 (-1):

Total of 49 miles.

Sunday: 5.75 miles recovery (this is done).
Monday: 12 miles at 7:45.
Tuesday: 7.5 miles easy.
Wednesday: 9 miles at 7:45.
Thursday: 7.5 miles easy.
Friday: Rest.
Saturday: 3 x 2000 meters at 8K-10K goal pace. Details: 2 x 2000 m at 7:45 (1:33/lap) with 800 m recovery (in no less than 3:53). Warmup and cooldown are 2.25 miles.