I like this thread. Super relevant to me right now as well.
My PRs:
mile: 4:28 (Dec 2010)
5000i: 15:19 (Dec 2013)
half-marathon: 1:11:30 (April 2014)
I ran 1:12 flat this winter and am looking to race the one 10,000 and one-two 5,000s in late may and early june.
I'd love to break 15:00 for the 5 and i guess 32:00 in 10. I've never raced a 10,000 on the track so I'm not sure where to start.
My mileage averaged real close to 60 flat for a month or two in the winter. My workout schedule was roughly:
* Long run 13-15 miles
* Tempo/Cruise intervals (1600m-5000m) in length at half marathon pace-ish (5:30 down to 5:20) with 60 seconds/mile of recovery usually
* hill strides or 200s
* Every couple weeks a longer tempo/or progression run with 6-8 miles of faster running.
I've bumped up my mileage now to 70-75 ish and will try to hold that until I'm racing. My schedule is roughly the same now, except for the Tempo/Cruise intervals. My question is what changes should I make to that workout? I assume i'll keep the long run, the strides and hills the same.
The past two weeks I've done repeats at closer to 10k pace with slightly longer rest (approx 2-3 minutes). Is this what I should be doing? My aprproach/reasoning is pretty simple, which is simply to switch from half marathon specific pacing to 10k specific pacing. The plan would be to gradually increase the length of the interval, say up from 1000s to eventually 2000s at 10k pace.
I'd love any advice on what to do with my workout day. I think I'll keep the progression run, strides, and long run the same.