Recently been averaging about 40-45 mpw since the season started. My last few results have been 18:15, 18:11, and 18:18. So far I want to improve to about 17:45-17:30 which is where my fitness puts me. Here's what a weekly plan looks for me:
Sunday - 65-70 min long run
Monday - 50 mins easy + 35 mins easy
Tuesday - ~4 miles worth of speed or threshold running
Wednesday - 50 mins easy + 30-35 mins easy
Thursday - Touch up speed workout before race
Friday - Shake out run (3 miles + strides)
Saturday - Race
Recent good workouts:
2 x 2 miles in 11:43, 11:57 w/ 4 min rest
6 x 400 w/ 1:30 rest in 1:10-1:11 with last in 1:08 (am very endurance oriented)
6 x 1000 w/ 2 min rest all in 3:20-3:30
How fast should I aim for in my next race? Is 17:20 plausible? It will be a championship for our team and we need the points.