You have trained very hard for the month of December, don't let it go to waste by not being intrinsically motivated enough to go out and run on your own. Make it easier on yourself by making plans to run with your buddies, it is harder to not run when you have people expecting you.
No hill work, no bounding, no plyometrics this week. You can run hills during the course of your long run, but no stand-alone hill work. Save that for January.
Any speed you do should be no faster than 5 km race pace and no longer than 30 seconds. There is no need to burn yourself out now.
Other than Thursday, if you want to run longer than the prescribed time, go for it! Just make sure you don't run yourself into the ground Monday, and then can't run Tuesday. Consistency is the key, make sure you get a consistent amount of running from day-to-day.
Double sessions for the advanced kids are a fine idea. Getting 30 minutes in the morning, then the normal work-out in the afternoon is no problem.
Stay hydrated, even in the cold. If anything, staying hydrated when it is cold is extra important!
If you need anything, email me! And have a great break!
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