50 mpw
Workouts I've done last 2 weeks:
8 mile steady (5:40)
4 mile tempo (5:15)
25x400 averaging 72 (light cutdown from 75-69), 60s rest
12x300 averaging 49, 60s rest
8x800 at 2:30, 60s rest
Average easy pace: 6:10-6:20
50 mpw
Workouts I've done last 2 weeks:
8 mile steady (5:40)
4 mile tempo (5:15)
25x400 averaging 72 (light cutdown from 75-69), 60s rest
12x300 averaging 49, 60s rest
8x800 at 2:30, 60s rest
Average easy pace: 6:10-6:20
When I was tempoing around 5:15 I ran just under 15. Some of your other workouts look like they would have been a bit out of my wheelhouse though so maybe 14:50ish?
bump
I know it's not what you asked but I just have to say it, I would really suggest cooling it on the easy pace days and also bumping the mileage. if you're doing such high quality and volume workouts but still only totaling 50mpw, slow down the easy days and increase the minutes, it will let you recover more and lots more time on your feet.
That said, 14:4550 sounds just about right on a decent course.