How does my schedule look? What changes should I make? (4th year of running, broke 17:00 5K last year, looking to break 16:00 this year) Are my paces good enough to reach my goal?
Monday: Hard run (6-8 miles)/Recovery night run (4 miles)
Tuesday: Easy run (6 miles)/Recovery night run (4 miles)
Wednesday: Trail run, Hard effort (6 miles)/Recovery night run (4 miles)
Thursday: Easy run (6 miles)/Recovery night run (4 miles)
Friday: Moderate run (6-7 miles)/Recovery night run (4 miles)
Saturday: Long run (12-14 miles)
Sunday: Rest
Hard runs: 6:00-6:15 pace
Moderate runs: 6:45-7:00 pace
Easy runs: 7:55-8:20 pace
Long runs: 7:15-7:20 pace
I heard somewhere that you shouldn't be doing any hard runs during the summer, but is it OK if it's just a few times a week?