Goal HM is in 4.5 weeks and I'm hoping to break 1:10. Training on 80-90 mpw for the past few years, no racing but plenty of hard workouts. Weekly schedule includes 1 hard workout (usually tempo or 5k/steady alternation), 1 hard long run (15-17 miles), 1 hard medium long run (12-13 miles), and 1 set of hill sprints - all other miles are easy (around 7:00 / mile).
Key workouts in the cycle include:
6 miles tempo (~5:15-5:20 pace)
6x (600 @ 5k, 1000 @ steady) (faster pace at 4:35-4:45, steady at 5:50-6:00)
Weekly hard long run, 15-17 miles @ 5:45-6:00 pace, usually with 800-1200 feet of elevation gain.
Aerobically I feel very built up, but the mileage has taken a lot out of the legs and my turnover/speed is minimal right now.
I'm looking to sharpen in the next few weeks with a few hard workouts:
Michigan
10 miles @ MP (5:30 ish), 2 miles @ tempo
5x1000 @ 5k with enough rest (2-3 mins)
Hard 400s and/or 300s
Hoping to break 1:10, any thoughts or suggestions?