Let me start off by saying I'm currently running about 70mpw but haven't really done any workouts. I can go out and run 15 miles at 6:30 pace no problem, but I know I'm not in shape to properly race distances of 5k and shorter. I want to get back on the track and run a 5000m in about 6 weeks, and then a 1500m two weeks later. What do I do between now and then? My raw speed is terrible, though I feel like my raw endurance is pretty good. I was thinking something like two workouts (one threshold and one race specific) and one long steady run a week, trying to get in a lot of strides after workouts and easy days if I'm feeling good.
What do you think? Keep in mind that it's cold as all hell here and I won't be able to do things like 8x400m until it warms up enough for the track snow to melt.