This past weekend I raced for the first time in around a year. To say it went poorly is an understatement. I ran at a pedestrian pace and could not pick up the pace at all. When I finished I felt fine, I just don't have any leg speed or turnover.
My training up to this point is 60mpw with one tempo run a week. I began doing some repeats at the track about two weeks before the race. I know I need to do short intervals to improve my turnover and speed as well as doing strides a few times a week.
If anyone has any suggestions on any workouts that would benifit my problem it would be much appreciated. My main question is regarding recovery. Should I have a complete recovery for each 200-400 or should I not? Thanks..