As Thursday was a long and challenging run/threshold session, Friday is a bit of a recovery day. If you can manage a 5 to 10k easy run then do so. Sometime later in the day, try to fit in the short but intense Friday circuit session as illustrated here. Stick with the same number of sets as in previous weeks for now. Hopefully any muscle soreness in the days afterwards is now not so obvious as the muscles adapt to these exercises. Doing circuits only once per week will result in very slow progress to developing a overall strength and condition. So if you can, do circuits at least a couple of times per week.
Alan
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