Just doing a time trial this week, but I haven’t been doing hard workouts, mostly just fast long runs.
First LR: 14 mi @ 6:15 ish starting at 7 min pace and ending in the 5:50s.
Second LR: 15 mi @ 6:30 ish, the first 10 easy (7:00 - 6:30s) then averaging 5:40 for about 4 miles at the end feeling great, all out probably could’ve gone 5:10 - sub 5 after those miles.
Those were the last two weekends.
I’ve been doing hill workouts once a week either 4x50 sec on 2:30 off or 6x30 sec on 2:00 off with sprints after.
Mileage has built from 60 to 90 last week.
Strides a couple times a week
Easy pace is usually 6:30 - 7:00
Predictions/idea on what pace to go out at?
(3k pr from indoors - 8:59, mile - 4:30)