I'm looking for some guidance in creating a running schedule for 40 miles a week. I often neglect speed and want suggestions for workouts that can be done a week to week basis to develop some speed.
Some details about me: I started running about 18 months ago and within a few months I was running my pr for the mile which is 5:07 without milage dedicated to speed.
Two months ago I time trailed and have not improve since in the mile. After all, I do not train for the mile. My 5k and 10k times have improved drastically though from 20:30 to 18:13 for my 5k. And so I look for workouts that are doable for someone with no experience training for the mile. Btw, I have 1600 miles since the start of 2014.