If you have a race Saturday, do about 1/2 your normal volume of speed. It will be enough to give you some speed, but not fatigue you excessively.
If the group composition and amount of sun light co-operate, we’ll head back to the trails for 8-10 x 2 min on 2 min off, pace about 5kish
If not we’ll stay on the track for some 6-8 (800, 400) 8k, 5k. 200 rest between everything.