the last 6 or so weeks -8 weeks i have been doing 10x 2min at 5k effort hitting the 1/4 72-74 on the weeks i checked the 1/4.Last week i did 11 x 2 min same pace.This is a hard workout if done right.This week should i drop down to 16 x 1 min 30 rec -45 rec running off effort.I like running off min s for speed as runners often try to race 1/4s or 1/2s and i run better off effort runs and i dont burnout mentally.So what is a better workout for tomorrow the 16 x 1 min 30-45 rec at about the same effort as the 2mins or 10-12x 2 min 1 min rec.My goal is mid 26s for 8k cc.Note i have also been racing every weekend for the last 8-9 weeks or so except last weekend.