Post collegiate. I'm training for a spring mile and I already have a good month of base. I have a 20 week phase I'm looking to fill. I've done alright early on filling the first 6 weeks and the last 6 weeks. This leaves me with a gap though and I'm not sure what kind of workouts to put here. To give reference, the first 6 weeks I'm starting with hills and moderate temps (30-40 minutes) along with sprints ranging from 10x150, 8x200, 5x300. Long runs will constitute a workout day as I like to run 60- 70 minutes of these runs at what I think my MP would be. So for example my fourth week of workouts look like this:
M-12 miles easy
T-12miles (Hills+sprints)
W-14 moderate pace
TR-12 recovery
F-5 mile tempo+8x300m
S-12 recovery
Su-18 long (12 @MP)
Total~95 miles
Week 16 looks like this:
M-10 miles easy
T-10 miles (Hills +Sprints)
W-11 moderate
TR-10 recovery
F-5x500
S-10 recovery
Su-13 (8 @MP)
Total-70 miles
PR's are 153 800, 407 mile.
Any thoughts or advice?