I am racing a 5K on the roads, a two mile on the track and then a 5K on the track 4/25, 5/1 and 5/8. My tentative goals are to run right around 15:00 on the roads, 9:15 for the two mile and then 14:45 on the track. I have averaged 75 mpw for the last 15 months and my most recent hard workouts are as follows:
week of 3/22:
4x1200 on dirt trail (3:46, 3:42, 3:41, 3:40) w/ 2min rest + 4x30 seconds fast
20 mile long run with 6 miles beginning at mile 6 averaging 5:22 pace, 1 mile steady, 1 mile in 4:46, rest of the run steady.
week of 3/29: 3200 in 9:28, 1 mi jog, 3x600 (1:47, 1:45, 1:42) w/400 jog rest (about 1:50)
18 mile long run @ 6:20 ave.
week of 4/5:
4x1000 (3:00, 2:58, 2:57, 2:57) w/ 2min rest, 4x200 (32, 31, 31, 30) w/ 200jog rest.
16 mile long run with 2x2 mile (10:05, 9:58) in the middle, rest was 1 mile of steady running between.
week of 4/12:
4x800 (2:18, 2:17, 2:17, 2:15) 3 min rest.
What do people think?