Hi. I ran sub 25 for 8k last weekend (flat course). I've averaged low 40s for millage since July with a max week of 58. On Tuesday I did a 8x1200 meter hilly loop, downhill first 600 straight up last 600. (2min off) all around 4:15-4:20
I've also had 5.5 mile hilly tempos at 30:30 and 6x1600 around 5:20 in extreme heat (2min off). And a 7.25 mile fartlek averaging 5:45.
I want to do a workout tomorrow. The rest of my team is doing a long run for some reason but Ive been given permission to keep up my non race week routine of Tuesday/Friday workouts.
Since I've done hills already and plan on doing a hilly long run (12 miles, longest so far this season) on Sunday I thought something flat on the track or rail trail might be good.
2x5k (5:30 pace 3 min rest)? 6 mile tempo (5:3x pace)?
What's most apt if I'm peaking for mid November?