Today's workout is 4.5 miles, another gentle nudge upward in distance. Run 7 x 800 at near your 5-K pace. Jog or walk 400 meters between The way I often do this is to walk for about 100 meters after finishing the rep, then jog 200 along the backstretch, then walk 100 before beginning the next rep. Do it at an easy pace. Are you getting bored running the same old courses day after day.
Most runners simply head out their front door and run over the same route.
But consider how you might vary your route. Do your planning before you go to bed while your mind is fresh. You'll be better prepared for Sunday's long run if you are well-rested. Tomorrow offers a jump back to 5 miles for the long run, so make this an easy workout. An hour walk would be appropriate, and if you feel like interspersing some jogging steps, that's all right too.