yoo,
just finished a 4 week block of about 50km/week. Did a 1.5 mile in 7;34 (3;09min/km pace) as a fitness test. Biggest workout I did was 3 x 2k, 2 min rest , controlled pace, at around 170 bpm ( max hr 186) avg pace 3;34/km.
I now take a rest week and then I will be ready to hammer another block of 3 weeks then taper for a 5 days before the 10k. I'm looking into suggestion, my old pr is 36min and I'm looking to destroy it.
Should I up mileage ? More speed ? More LT1 ? More LT2?
Any insight is appreciated !