Looking back at both of Dan's articles and using his recommendations to up my running frequency to 6-9 times a week. My one questions is this (yes I did a search): other than the 5 runs described in the article (the 2 6 mile runs, 400's,and the 2 800's) what is the time and pace for the other runs? Are they just recovery runs or easy runs. And if they are should I use a pace recommended off of McMillan's site?

Thanks for any input!