I am having trouble picturing your workouts-explain please.
What I understand is one week you'll do hills and hills only.
Next week you'll do speed work only.
Third week you'll do tempo runs.
Is that how it is?
Sorry, let me try a more schematic explanation:
Monday: weights (front or back), maybe some rowing.
Tuesday: run 6-8 miles, push the pace a bit if possible, so I guess this might be something like a tempo run.
Wednesday: weights (front or back), maybe some rowing.
Thursday: Hills or Fartleks, 5-6 miles or about an hour.
Friday: weights (front or back), maybe some rowing
Saturday: long run, 10mm pace or better, 8-12 miles (if things keep going well)
Sunday: rest, or 30-60 minutes of rowing, or more weights.
So yes, hills would alternate with fartleks on a weekly basis. Of the other two weekly runs, one would be shorter and slightly faster, and the other would be longer and slower. My weights I always alternate between back stuff (lifts, pull downs, etc.) and front stuff (chest and shoulders). I used to row 30 minutes on my weight days, but lately I've been taking more time with the weights, now that my left shoulder feels pretty good, so that takes time away from the rowing, which I sometimes still do for 30 minutes, but I often just do 10-15 minutes now at a greater intensity. This could all change tomorrow, of course, but I've been heading in this direction for a while, and it's not that different from what I used to do the last time I was in decent shape. It's just that this time around the metatarsals were holding up my running, so I took up rowing as an supplementary way of building my aerobic base. Now that I'm running longer, I don't know if rowing is so necessary anymore.