70-80+ miles for 12 weeks- some doubles, long runs 14-16+, some selected workouts:
5 x (1km, 400) on 200 jogs 3:18/75 avg.
9:24 3k, 16:30 5k (badly paced- 5:05, 5:25, 5:30)
4 x mile 5:16 avg
10k tempo 35:30
10 mile tempo @ 5:50 pace
17 mile LR w./ middle 8 in 47:25- 24:15/23:10 (purposefully going harder the last 4)
3 miles 16:56, 10 x 400 78s w./ 200 jog, 3 miles 16:53
8 x mile 5:34 average (5:39 down to 5:25) (1:00 rest)
3 x 2 miles 11:16 for all 3 (400 jog)
My goal is to try to run 5:45 pace and give myself a chance to run 1:14-high. I am going to try to hold 5:45s through 10 and if I'm feeling good, go for it the last 5k. Does this sound reasonable? Race is next weekend.