So I've started running with some faster guys on Saturdays, and I'm looking for advice on what I should be doing during the week to get ready for those runs. To put this into numbers, I run around 55 MPW and my half marathon race pace is 6:15/mile (maybe a hair faster), and these weekend runs have been 10 to 13 mile progression runs that end up averaging 6:30 to 6:35 mile pace.
I don't feel like I'm "racing" the weekend runs, but they are definitely tough workouts for me. I'm trying to decide if I should be doing very little during the week (maybe just strides?) or if I should be throwing in a 3 x 1M or 8 x 800m session to keep pushing my maximum aerobic capacity.
Any suggestions? In the past, I've found that running with faster guys whips me into shape fairly quickly, so I'm excited for the opportunity, but I don't want to get hurt during a summer of base work. Also, keep in mind that this is a long base phase for me -- I won't start training for a marathon for months -- so the only goal is to slowly get more aerobic until fall.