If the legs have recovered from the threshold session, then Thursday is an easy 80 minutes with a fast section in the middle and strides at the end (6 x 75m to 100m gradual accelerations). Given the weather conditions, this may have to be an off-road run if the pavements are too slippery. In the middle of the run, if there is a part of your route where you are not battling against the elements or hills and, even better, is wind assisted and slightly downhill, pick up the pace to 10k pace for 5 minutes. Remember to relax back down to the easy pace for the rest of the run to the finish. If the legs haven't recovered from the threshold session yet, delay this session for a day and do a shorter easy run or rest instead.
Alan
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