I have been using you training for Kenyan juniors program that was posted on this site. I was always a super low mileage (30's) and more of a speed type runner (48 400m, 4:14 mile) but was always injured in college and had a terrible 5k pr (Over 16 min). Since I am out, I decided to up volume and have followed the Kenyan juniors program closely, except for taking the hr runs and only doing 40 min. I am doing a half marathon in the next month and want to transition to some mile/steeple workouts after the race. How should the workouts transition? There need to be specific mile/steeple workouts but how should they be incorporated? What other workouts need to be kept in to maintain that aerobic fitness through the track season?
Thanks for any advice.