You’ve now got 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.
 
Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
 

Tuesday: 1-mile warm up; 20-min. tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30-per-mile. Recalculate your pace as your fitness improves, perhaps once a month.

Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up; 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 3-mile run or a 5k race. 
Sunday: Easy 11-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 12 Totals: 500 Mile-53 miles; 400 Mile-37 miles; 300 Mile-29 miles
Mo. 2 Total (To Date): 500 Mile-199 (483) miles; 400 Mile-136 (383.5) miles; 300 Mile-116 (317.5) miles