Not sure who you are but this is the only advice that really resonates with me here. The OP appears to be a fast twitch (FT) runner and will benefit from short intervals with short active rest and long intervals at race pace. My PBs are very similar; slightly faster over 1500 and slightly slower over 5km.This could've been taken straight out Hadd's old posts. Look at what he and Antonio say about training FT athletes. For one, don't push the pace on your easy days -- pay attention to your heart rate monitor. This really matters for FTs.
old dude from way back wrote:
Easy is too slow? wrote:I run track workouts, but they are not hard. 6x1000 at 10k pace for example.A (much) better session given your profile would be 8-10 x 1000 with 200m slow jog rests, and you can build up to longer, harder sessions at that pace. Consider working along this set of sessions at ~ 10k pace:
- 2 x 8 x 400 with 100j and 400j between sets
- 8 x 1000 w/400j
- 2 x 10 x 400 with 100j and 400j between sets
- 4 x 2000 w/400j
- 2 x 12 x 400 w/100/400j
- 8 x 1000 w/200j
- 25 x 400 w/100j
- 10 x 1000 w/200j
- 5 x 2000 w/400j
- 3 x 3000 w/800j