AM: 8 easy + standard core routine
PM: 5 easy with 3 10 sec short hill sprints
I've decided to keep my mileage at the 80-85 range but to focus on muscle efficiency/tension and specific 5K endurance. I'll end up doing more drills and strides and barefoot jogs to keep my turnover quick and not so sloppy. In addition, I am going to add either 2 miles at 5k effort to the end of an easy run or 5x200m. The trick is to make sure I am recovered and can recover enough to pull it off on that one day that's not right after a workout day. I may add this segment on Friday or Saturday.
I run up a long and steep hill on my easy 5 back from work. I put my watch timer on 11 seconds and did a short hill sprint, ran easy, and when I felt like going again, did another. It is nothing much but it awakens my neuromuscular system a bit and strengthens my legs. I will probably add a few more on my monday runs until I am up to 8-10. Assuming of course I didn't run a Sunday race the previous day. Wednesday will be an additional drill and stride day.
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