Former d3 runner here. Wanna get back in shape after taking some time off for injury. Really didn't run at all this fall. Have built up my mileage again to around 65-70 miles a week. Ran over 60 the last 6 weeks. (except took a few days mostly off due to slight Achilles issue). Never ran more than 75 in week previously. Just been trying to get a good base under me. What would be a good workout to introduce myself back to hard efforts? Formerly a 5k guy in college looking to run a half this fall potentially.
PR's
1500-4:07
Mile-4:27
5k-14:56
10k-31:55 (only ran once)
(Was in similar shape before injury of these PR's)