I'm looking for some variety in one of my weekly runs. Current schedule looks like this:

Mon: (12 mi) WU, 8x5min progressive run to threshold, 3min recovery, 6x1/8th mi (1/4mile) Strides, CD
Tue: (7 mi) recovery run
Wed: (12 mi) WU, Tempo progression...Could be:

• 6x1mi, or
• 2mi+4x1mi or
• 2x2mi+2x1mi, or
• 3x2mi

• (all on 3min rest), 6x30s (1:30) strides, CD

Thu: (7 mi) easy run
Fri: (7 mi) easy run
Sat: (15+ mi) 2 hour hard hilly run with 4x30s (1:30) strides in the last 30min.
Sun: off

That's roughly 60mpw. I've been following this rough schedule since early September (7 weeks), after coming down off the GVRAT, which was about 85 mpw (all easy).

I'll juggle Mon/Tue/Wed/Thu based on how I feel on Monday. If I'm still tired, I'll slide the progression/temp to Tue/Thu and do the recovery/easy on Mon/Wed.

I'm looking for something to replace (or alternate with) the Monday run:
WU, 8x5min progressive run to threshold, 3min recovery, 6x1/8th mi (1/4mile) Strides, CD

WU is 2 miles at recovery pace. Then increase pace 15s every 5 minutes. Usually for the last two 5min intervals, I'm sorta dividing my available "RPE headroom" as 15s each is typically a tick too much by then. The final 5min is about a 95% max effort.

It works fine, improvement happens week over week. I'm just kinda bored with it.

I don't have any races on the horizon. The earliest I might target "something" would be early Feb 2021 (14-16 weeks-ish). So, I have not been doing any super-threshold work. The last 5-10 minutes of the progression run is the closest I even get to pure threshold work...and strides are the closest I get to doing any Speed work.

So, runners....What-cha-got?