Friday: Easy Recovery Run, 20 minutes or so.
Saturday or Sunday: Long OverDistance Run, at least 60 minutes. It's the last real long run of the seaosn, so make it count! The other weekend day, relax. Take the day off, hydrate and fuel up.
Monday: Kenyans at the track at 9:30 am. No spikes, trainers. If you have light weight flats with no spikes, bring those.