By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates-hard workouts are easier that way. Check your shoes weekly! Wednesday: Warm up; 5-mile run (400 Mile: 3 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.