Where Your Dreams Become Reality
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Poster: Move Dog
Subject: RE: speedwork
With what you just wrote, you simply need more mileage if you want to improve your race times. You can even drop the pace to something a little bit slower, but more miles will make you aerobically stronger to handle more difficult workouts. BUILD UP to 40mpw, if you go out and run 40 miles next week, you have a great shot at getting injured sooner than later.
Your workout of 6x400's will get you nowhere.
If you are aiming for a 20 minute 5K, you can get by on one speed workout per week. My suggestion for you is to try some 1000's at a controlled, harder pace. Aim for 3 of them, keeping in mind on the first one that you have two more 1000's to go. The recovery should be jogging until you feel ready to do another.
Finish every daily run with four, 25 second strides (near sprinting effort) to develop turnover....don't force these either.
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