You can do as much easy mileage as you like.
You can do as much easy mileage as you like.
I would pick a 20 minute tempo run.
3 minute intervals or something like a Mona fartlek would get us to 90% of fitness, I'm sure.
When I was thinking of what I would do, the ones i was thinking of were a Mona fartlek, a tempo of 20 + minutes, or maybe a fartlek with longer reps.
I used to like workouts with multiple paces in the early season training for the 1500, something like 5x1 mile progressing from tempo down to 5k starting the next rep every 7 minutes, 3x400m at 15/mile pace off 90s recovery, then finish with 4x200m at 800 pace or a handful of faster 150's. Something along those lines
probably a multipace workout like :
a couple strides
20 min tempo
3x1k at 5k pace r:2'
5x400 at 1500 pace r: 90"
to train as a 5k runner, it's far from ideal but would probably be the best thing to do year round. I'd slack off on the tempo during racing season and run the fast reps quicker, and do the opposite in base training
15 minute warm-up, 30 minutes of 2:00 hard, 2:00 easy, 15 minute cool-down
12 X 400 with 75s rest