I ran a local 5k this past week in 17:22 off of base miles, and during a high mileage week for me.
After a broken foot over the summer, I've slowly built my mileage back up and have hit around 40mpw the last 3 weeks (a lot for me). I've been doing one or two runs a week with 5-10mins of tempo or fartlek, but for the most part just steady runs.
Sooo what can I expect to run once I start doing race specific workouts and rest for a race?