So through some training experience I realized that the pace I practiced the most ends up being my PR 5k pace for the season. I need some workout advice, but first let me give you a little background of my ideas.
During my last training cycle, most of my longer intervals ended up being done around 5:13 min/mile pace. (I also did a good amount of miles, strides, LT work, etc.) Low and behold my PR at the end of the season ended up being 16:12 (5:13 min/mile pace). My first few races were a bit slower though. When reviewing my training log this past week, I realized that this happened more often than not.
So, now that my college running career is over and I am training on my own, I am currently in the process of setting some type of training system.
The Plan ... Bring my 5k PR down to 15:32.
The Method ... Practice the heck out of 5:00 min/mile pace.
After my base, I plan on starting workouts with sessions like 8x 400m in 75 with full recovery and eventually work up up to 12x 400m in 75 with full recovery. Just to ingrain that pace in my legs. Then slowly increase the distance of the rep (800, 1000, 1200, miles) and work on bringing the recovery down...(Along with miles, tempos, mile pace reps, etc.)... Then bring it all together and run exactly what I practiced.
Make sense? Any advice?