Number of Training Days per Week

please can anyone tell me the benefits of running 5/6 days a week

my current schedule looks like this -

16upwards LR (8.30min miles)

10mile fast-ish with a few 400m reps towards the end (7-7.30min miles)

10mile steady (8min miles)

Closer to the race i will introduce more speed work.

I rest the other days just walk etc because often my legs feel a bit stiff and dont see the benefit of running really slowly. Ive read it reduces the risk of injury but surely running when legs are sore increase the risk?

But all the schedules i read cover the same weekly distance but have running smaller distances everyday. 10k and less slow or steady runs???
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