ive been running 70 mpw and have been feeling really strong. soph college runner havent ran a race yet this yr
long runs usually 13-15 around 6-630 pace.
workouts have been :
3x4x400s avg of 66 with last few at 61-60 with 45 rest between reps and 3 between sets.
6x1k at 255-253 with 2 min rest
speed day of - 1k 240 3 min rest 2x600 132 with 2 rest then 3 minutes and 4x400 at 61 with a min rest
2x800 at 210 with 45 jog between, 3 minutes rest then 8x400 at 65 with a min rest