I've got 7 weeks to tune up for a 4 mile race and am trying to figure out the best way to approach it given such a short time.
The last race I ran was a 5k in June. I used Daniel's 30-40 mpw plan. Tied my PR of 16:50.
Since then, my training has been spotty with no specific workouts. I've been maintaining anywhere from 20-40 mpw. Usually a few easy runs during the week and long run of 10-12 miles which usually turns into a long tempo or progression run. For example, 10-12 miles at 6:30 pace or progression of 10-12 miles down to 6:00/mi. So my long runs have really been my workouts. Easy runs of 5-8 miles during the week anywhere from just under 7:00/mi upwards of 8:00/mi.
How would you approach tuning up for a 4 miler? Since I most recently used Daniels, I'm trying to view it in terms of his phases.
Maybe a few weeks of Phase 1 to get the legs turning over faster and then a few weeks of Phase 2? I know I can't really gain a whole lot of fitness in this amount of time.
My background is primarily all marathon training over the last 8 years, so I have a fairly strong base.