I have been averaging ~65mpw for the past 10 weeks, peaking at 80mpw. My training has been mostly 5K based, using Coach Vigil's 4x1 mile repeats (w/3:00 recovery jogs) as my weekly staple workout. Each week I have done the mile repeats progressively faster, starting at 5:50/mi for Week 1 and working my way down to 5:27/mi this past week.
My 5K is scheduled for March 21st and is my true goal race this season. I would really like to break 17:00.
I now have the opportunity to run a HM 8 days afterward on March 29th, and I am curious to see how well I race a HM off mostly 5K training. I say mostly 5K training because to be fair, I have done long runs up to 19 miles, and have done a decent mix of types of long runs: e.g., fartleks (16 miles w/12 x :30 fast, 2:30 easy), a few 7-10mi cutdown tempos 6:40-6:05/mi, moderate paced long runs ~6:50-7:00/mi, and 2h 30m very easy. Not to be greedy, but I think I am also in HM PR shape: sub-1:20.
Any advice on how I should structure these last couple weeks? As of now, I am thinking something along the lines of:
3/5 - 4x 1mi w/3:00 jogs targeting 5:25/mi
3/8 - 16mi w/last 4mi cutting down to 6:05/mi
3/11 - 2mi time trial targeting 10:30-:40
3/15 - 13mi w/3x2mi @ 6:05/mi off :90 jogs
3/18 - 6x400 at 5K pace w/400 jogs
3/21 - 5K race
3/24 - 5x1K at HMP off 1:00 jogs
3/29 - HM race
What about tapering? If I have been averaging 65mpw, should I cut down to like 50-55mpw the last two weeks? More?
Any advice would be helpful. Much obliged.