change it up

Time to switch gears a little and enter a new phase of training...aerobic short specificity.

Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace

We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one.  The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.

Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks.  The only exception would be Thursday where you could substitute 6-8 short (~10") hill sprints with a walk-down recovery for the 6-8 x 80m fast strides, if you want to.  Tuesday and Friday now become, for the most part, fartlek type workouts.

For this week:

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery

Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

For the women to determine their 6k pace, figure out your 5k pace in terms of minutes per mile, then add about 3".  For the men to determine their 8k pace, figure out your 5k pace in terms of minutes per mile, then add about 10".  These are off your XC 5k goal pace, not your current race pace.

For the 85% and 65% efforts, choose a current 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time.  You should adjust your times slower if your are running in hot and/or humid conditions.

Lastly, read the Tolstoy quote above...patience and time are always important, but certainly so at the beginning of a new phase.  Do not work too hard too soon!