yasdde wrote:
Currently im doing
2-4miles (some picks ups mixed in) in the 6:40-7:40 range daily
1 day of hills
long run of 10-14 miles @ 7;25 pace.
today i ran 18 miles at high altitude, we ran up to ~11,600 feet and back down (17 miles, in the mountains of Colorado)
Do some tempo runs at slightly above HM pace starting with 6m w/4 @tempo pace and build to 10 w/7 @ tempo pace.
Some interval work. 6x1 mile with 2 min rec. More Vo2 workouts closer to raceday.
Your long run is way too fast. It's at HM, quickest way to burnout. Should be somewhere in the range of 8.30 to 8.45.