giver of solid advice wrote:
10 miles easy, then 5 miles at HMP
Progression run: begin at easy pace, then increase a little every mile so you end at 10k pace or even 5k pace
8-10 mile tempo run at HMP
60-90 minutes of 5 minutes at HMP, 5 minutes easy continuously
Malmo has had some good threads on this. I will try to dig them up.
The 10 miles at HMP seems a bit aggressive. That is quick and a workout I probably wouldn't be able to do in training (at least not during a week where I'm running high mileage).
I prefer things like the 5/5 workout described above. Other good ones are alternating kilometers (HMP / HMP + 15%) for 20 km, 1200 reps at HMP with 1:00 jog (10 reps), alternating long run 10 easy/3 fast / 3 moderate / 3 fast.