I ran a 36:30 road 10K this past weekend. Here was my last three weeks of training up to that point and my three workouts during those week:
Week 1: 51 miles
-10 mi long run
- Track workout 4x300m + 1x400m
(45, 45, 46, 46) + (66)
-4mi Tempo - 5:56 pace
Week 2: 51 miles
-10 mi long run - 6:12 pace
- Track workout 8 x200m + 400m
(29-31) + 1x400m (70
- 4 mi Tempo - 5:50 pace
Week 3: 51 miles
- 10 mi long run - 6:13 pace
- Track workout 3x200m + 2x300m + 1x400m
(32, 33, 33) + (47, 48) + (63)
- 10K race - 5:52 pace
... So what I'm looking for here is how should I adjust my Tempo run paces? Should I continue to run at ~5:50 ~10K race pace for four miles, or should I increase the distance to 5 miles and decrease the pace, or should I keep the distance and increase the pace?
... Also for my track workouts, the point of my training right now is for long term to run summer track meets. So I want to keep those track workouts in to keep working on my speed and form and being comfortable while running fast. As well I will be increasing my mileage for the next few weeks.
Just trying to gauge whether I should increase the intensity of some of those workouts or keep it the same. I'm really in "base training" phase right now as I try to build up for running summer track. I'm just trying to include a "fast" long run (a distance I can run sub 6:20) which will probbaly increase to 12 miles this upcoming weeks, a track workout consisting of 200-400m, and a Tempo run ran at near 10K race pace.