Hi!
I ran a the following session yesterday is reasonable southern warmth (please don't comment on my slowness, I know too well...):
1 mile warmup (easy pace)
6x(1 mile ~6:44, 1/4 mile slow jog ~2:30)
1.5 miles cooldown (recovery pace)
I went did as many reps as i could remain on target pace for. sums up to about 10 miles total, which is about 25-30% of my weekly mileage right now, so a rather long session for me. I felt some tightness in the calves afterwards, but no major fatigue and today's feeling confirms that the workout was not too hard.
It wasn't intended to be speed training, more like hard, cruising surges.
My question is, as my distance is 5k/10k, how should I make this more beneficial... I suspect a too long rest period. Or should I up the pace? maybe more reps? (doubt the latter)
What should my other workout for that week look like? I have no major races coming up in the next 2 or 3 months, so I don't need to worry about form anytime soon.
I am looking to up the mileage to about 60 within the next 4-5 weeks as I am coming off 2 2-to-3-week-injuries in the last 2 Months. then I will see how much i can fit in my schedule.
Thanks for any help. Other general advice is greatly appreciated.
Chris