My training lately has been focused on a couple goals:
#1) Get as fast as possible for Chicago '03, with a best-case scenario of sub-2:22 (recent PR 2:29:27)
#2) Work to improve 10k (recent PR 33:15) while getting good marathon-level base. The resulting improvement in aerobic threshhold is actually to help in achieving goal #1.
Currently I've gone from my old 70-90 mpw regime to higher mileage. Since Thanksgiving I've gone 100-105-73-100-100-41-111-121 (2 weeks high/1 week recovery). Each week has included a long run (15-20), a tempo run (13 miles w/8 @tempo) and for a month now (since I phased out dedicated hill days) an interval workout too.
So far no injuries or nags, the last cycle I felt pretty good all days though I have noticed my "easy" pace has gotten a bit slower (it's figgin' cold now too though). Tempo run has held about the same pace, intervals have felt awkward and slower than when I was in worse shape a year ago but are improving (only 60-70 mpw then).
My question here is...how have some of you been successful at translating this kind of base into a good 10k? By this I mean how much did you drop mileage, what workouts did you transition to, etc. Specific tempo workouts or interval sessions (with recovery times and pace) would be extremely helpful. I've been really good at improving my marathon time, but as my weak 10k PR shows I haven't developed my 10k speed in some time and would appreciate useful advice.
Please, just you who have done this or coached for this...