I'm a 25 y/o male coming back from being injured all of 2012, and want to focus on tris this summer with a sub-goal of bettering my 5k/10k times (16:45/34:40). Built up to about 60-70mpw over the winter, and am planning on making my summer running schedule as follows:
Monday: Easy 4-5mi shake out run
Tuesday: Workout
Wed-Fri: 80 min Aerobic
Saturday: Race or hard bike-run workout.
Sunday: Long run
This is loosely based on old cc training weeks, and I'm wondering if anybody had any advice on what kind of tuesday workouts to do to really optimize 5k and 10k fitness. Or if a different weekly structure might work better, I'd appreciate any input there too. Thanks!