Here is the workout schedule to follow for week of Nov 13 to Nov 19

Monday - Tempo repeat 1 miles with 60 sec rest (the amount you normally run)

Tuesday - distance + strides

Wednesday - distance + strides

Thursday - 15 min tempo run, 3 min rest and then repeat hills (try to find a hill that takes 30 secs)  do this 8 times

Friday - distance + strides

Saturday - long run

Sunday - off