let me begin by saying i know that some (if not most) of the responses i get will just be people calling me slow, which is funny because the reason i am posting this is to try and get faster.
been running for a bit over a year now, averaging approximately 50 miles per week. right now im coming back from shin splints that forced me to drop my milage for a while (was running in completely worn out shoes). slowly building back up and going to be hitting 60 soon. prs: 4:28 (1500), 17:09 (ran on the same day and after as the 1500), 1:17:52 half marathon.
my question here is about tempo runs. i am currently doing one 5 mile tempo a week, at about 6:00-5:55 pace. i am wondering both, 1) how long should my tempo be (if i should vary it what distances should i vary between?) and 2) what pace it should be at. I am also wondering if anyone could suggest what paces I should be running during my track workouts. I currently do repeats ranging from 200-1000m, with most falling in between 5:20-5:40 pace (the 200s r usually faster but at the end if I do them, should usually the repeats r between 400-1000m).
any help would be appreciated, and to those of u who cant wait to rip on me for being slow: enjoy.