Those are pretty meaty sessions. One of the things that is very important to remember/emphasize is that not only will you have to have a very solid Aerobic Base and need to train the Aerobic Threshold mechanism, you will also need to address the Anaerobic Mechanism as well. I am sure you have noticed in races (particularly longer ones) that maintaining goal pace for a particular race during the middle and latter parts becomes increasingly more difficult the longer you are sustaining the pace. That is the body starting to go Anaerobic/Lactic. As in some of your workouts, I saw some progression efforts which is good, and some other suggestions made by others hinted at the same thing which is also good. Here are a few other recommendations:
workout 1--2 sets(4x800m): 1st set@Threshold Pace with 1 min. recoveries, jog/rest for 6-8 min. in between sets, then the 2nd set of 800's is at Goal 3k Pace(2:07-08 with 2 min. active recoveries after each rep). This allows you to get in some good threshold work and not trash the legs, while transitioning into the more aggressive, race specific efforts while slightly fatigued. This may take a few sessions to get you to goal pace for the 2nd set, perhaps 2:15-16 for the 1st workout, and then 2:11-12 for the 2nd workout, and then goal pace for the 3rd workout. It is a great workout to start doing mid-season and then repeat every 3 weeks towards the end of the season. It is also a bit easier to recover from than 8x800m at goal 3k pace while still giving you a quality session.
workout 2--7-8x600m (r2): this is another good workout to repeat a few times throughout the season, also starting mid-season and progressing gradually towards late season. The first time is done at Current 3k Race Pace, and running the final 2 reps at Goal 3k Pace. The second time is done with the 1st 400m at Current 3k Race Pace and the final 200m at Goal 3k Race Pace. The third time doing the workout, the 600m reps are all done at Goal 3k Race Pace, and the 4th/6th (if you do 7 reps total) or the 5th/7th rep(if you do 8 reps total) are done with the first 300m at 3k Pace, and the final 300m at current Mile Race Pace, or close to it. Then right back to 3k Race Pace for the rep afterward, which is not as easy as some may think.
The method behind both workouts is to allow the body to adapt to the increasing level of discomfort that creeps up in races after you reach the halfway point, which is very important. The longer you avoid going Lactic the better. The shorter races (800m-3,000m) also are the best ones to practice good, efficient running economy. If/when you progress towards longer races, or just run them as indicators of your fitness, having good form will delay the onset of overall fatigue which affects your running economy, and having incorporated a gradually increasing amount of Anaerobic Threshold work into your training (without having to go completely lactic/anaerobic, which takes longer to recover from and is not entirely practical for longer races because of its lack of specificity for longer races) will help callus you for that final 1k of the 3k race, which can be the difference between running 8:05 and 7:58.
If you have any additional questions, don't hesitate to reach out to me at
blackbeltrunningcoach@gmail.com
Good Luck!
Jason