I already did 17 x 400s wednesday in 69-73 1 min rec one was 74 and 2 fast 220s after 33 34 20 sec rec.I did the same thing last week only a 76(one)-69 it was windy .I did a tempo 2 weeks ago 16 :38 3 miles with 4 fast 220s at the end 33-35 20 sec rec with a session of 16x 1/4 76-68 and i did mile reps 6xs the week before 5:36 5:31 5 :27 into the wind.The other way i did 5:12 5:11 5:08 3 min rec jog.The week before that i did 2x 3miles tempo 3min rec avg 5:40 pace and 12x 1/4 that week 75-70.I have been doing about 100 miles per week in 9 runs.My 5k time right now is like 16 15 i dont run them a lot(1 or 2 a year).I have a big road 10k in 2 weeks and a indoor 5,000 next weekend.I have been working on leg speed and have bumped up my workload the last month.10 % miles and 2 workouts on most of weeks.Before this past month i did 1 workout a week and a lot of up paced runs 6 pace or so of feel.I also will be doing a workout of 1/2 s wednesday 6-8 next week 5 10 pace 1:30 rec.What is better 1ks or an easy run with some Middle miles a 6 flat pace or sunday do a long run(15) with the middle miles at a 6 pace - 6 10 or so like i do every week or 13 sunday with 3 miles at a 5 50 somthing pace?Note with the workout load i have felt a little flat and my last race was dec 17 10k.