I'm starting my 3 weeks of Phase IV Gold Plan today. Some compromise must be made due to real life schedule, so the four days between Wednesday and Saturday won't be easy. But I had the following constraints: Monday must be easy, because I had a long run on Sunday, Tuesday must be easy due to firefighter training, and Sunday must be easy, because I'll have to start next week with a hard run.

M: 75 min E (1 or 2 runs)
T: Rest
W: 20 min E + 3 x 3 min H w/2 min jg + 8 x 200 R w/200 jg +10 min E
T: 60 min E (1 or 2 runs)
F: 20 min E + 6 x 1000 T w/1 min rests + 6 ST + 20 min E
S: 120 min L
S: 75 min E (preferably 2 runs)