I want to get my 6k time down to about 23:40. I currently run it in 25:30. I have about two weeks to do this. When doing 6x1k intervals I can easily do 3:53 with just 200m walk recovery. This is what my training looks lile right now:
Monday: 45 minutes easy
Tuesday: Intervals (whatever distance mycoach wants me to do)
Wednesday: 10x400m with 100m walk/jog recovery
Thursday: Hills
Friday: Rest or easy run
Saturday: 6x1k intervals at race pace (3:53)
Sunday: Long run 75-85 minutes
Will I be able to reach my goal of 23:40 6k in about 2 weeks