I'm looking to peak for a road 10K on April 26 (I'm writing on April 7th) and I'd like advice of the "how to bring on a peak" variety.
I've been averaging 35-40 mpw over the past month, after building base for two months at a slightly higher level.
Ran 6:21 pace for a 5K three weeks ago, followed by 6:36 pace for a 10K the following week. This past weekend, ran 6:21 pace on a harder 5K course. These are pushing up against my old-guy PRs. (Just turned 50 a few days ago.)
I don't get near the track, but instead run a mix of road intervals and 3-4 mile tempo runs.
I want to push the envelope a bit without digging my own grave.
What would you do to put the icing on the cake? I'm assuming that what I need at this particular moment is something like one minute hard (mile race pace....5:40 pace for me), one minute float....for 3 miles or ten hard repeats, something like that.
I also like hills and have been thinking about 60 second hill repeats, with the last 15 seconds at brutal max.
Thoughts?