I ask myself each day what the purpose of my run will be- whether it is for recovery or a workout. I try to do 1 threshold run and some sort of repeats each week. My long run is usually around 12 miles. Weekly mileage is about 60.
Today, I did a workout on a football field which consisted of a warm up, a few strides and accelerations, and then flying 30's. I did around 30-40 yards of acceleration, all-out 30, and 30 yards of deceleration. I did a 5-6 minute rest between each, and then did an easy tempo 3 miles around 19:30.
I have never broken 13 for a 100, and I believe, as it's been stated on this board before, increasing my top end speed without stressing myself will make running faster much more efficient in comparison. Any similar workouts that will help with this? I am getting ready to do XC but will be focusing on the 800m during track to get my speed up.
PRs:
800 - 2:08
1600 - 4:49
5k - 16:55