OK so help me out here. I'm a little on my own with my training, and I'm looking for some tips and advice on how I should work my training.
A little initial information. My PR's are 15:40 for the 5k, 32:00 for the 10k, and 1:12 for the half marathon (my first and only half). The 5k and 10k were off of 60 miles/week, and the half off of 70. These were all ran within the last 5 months. My goals, for next spring, are to get under 15 in the 5k, under 31:15 in the 10k, and under 1:09 in the half marathon. Right now I'm in a build up phase, and should be hitting 80 this week, and the plan is 90 in October, and 100's start hitting in November. I have a half marathon planned for January. Long long term goal is eventually the marathon, but not for a year or two.
I do two workouts a week, and a long run. The workouts are some combination of fartlek, tempo run, and progressive run, and the long run is around 15 miles right now, hoping to get closer to 20 by November. Here is a sample of my training from last week (75 miles)
M: 3 AM, 9 PM easy
Tu: Fartlek 1h, 1e, 2h, 2e, 3h, 3e, 4h, 4e, 5h, 4e, 4h, 3e, 3h, 2e, 2h, 1e, 1h (h means hard part, e for easy), total of 12 miles with warm up and c/d.
W: 9 easy
Th: 9 easy, strides (4*100 at 800 race pace, 2*200 at 1500)
F: 25 minute tempo run, extended warm up and cool down, 12 miles.
Sa: 6 miles easy
Su: 15 miles
Future weeks are going to be similar, but increasing saturday mileage/more doubles to increase mikeage.
Does this sound like a good plan? Suggestions?