Just trying to write some workouts in my summer training schedule. What kinds of workouts do you guys think are most beneficial during the summer as far as VO2 max and LT paced workouts go?
Is it better to do LT pace workouts in intervals? Or just as a tempo run? Are both beneficial at different times?
What are some of the best VO2 max workouts? As I will be looking to increase my overall VO2 max also. I just want to do some great strength work to get ready for cross country.
I'll take any suggestions, or even just workouts you've done that were effective and enjoyable. I'm looking for workouts that are of higher volume as well; like 5 or 6 miles of track work (maybe more if it's a tempo run, which I understand a good tempo run usually is about an hour). I'll be running between 100-120 miles a week by July, and I want to know what kind of workouts I should be doing besides just good old-fashioned hard mileage.
By the way, I'll be shooting to run around 25:00 this year for 8k, my PR right now is 25:40. Any workouts geared towards goal pace would be great also.
p.s. Please don't waste time telling me I'm doing too much mileage for an 8k, that really doesn't move things forward for me. Thanks