So I just training seriously again after a few years of 50-60 mpw with no workouts.
I'm averaging about 65-70 mpw and I recently did a fartlek/ladder workout that went like this:
6,5,4,3,2,1 (minutes) with equal rest.
The fast parts were at 4:55-5:00 pace and the recovery was at 5:50-5:55 pace.
There are no races in my area until around March so I was wondering what people thought of this workout and what sort of shape I might be in. Any suggestions on workouts I could add to get better? Currently doing 1 long run, 1 tempo (5-8 miles) and then 1 fartlek. Thanks for the advice.