I notice a preponderance of inquiries on this board about some specific workouts to do in combination with a performance goal.
I don't want to make this into a "if I see another - what kind of workouts should I run in order to run so and so time for such and such distance post then I will throw up", and am not intending to be pedantic, but......
Some of you people need to stop sweating the precise formula, and start focusing on a few things:
1. Run More.
2. Run Faster.
3. Have fun at it.
4. Go back to #1.
There's your training theory.
Go ahead scientists, start in on how you do in fact have to know your pulse, and run 1200s instead of hill repeats on the 3rd Thursday in the schedule that you put up in response. Or, go ahead wise guys and use the "no kidding, your brilliant" response. The fact is there is too much emphasis on some magic combination that vaults you ahead.
Having run at a national caliber level 10+ years ago, 2 things made me take significant steps forward.
1. Running More - more mileage, more workouts, just more.
2. Running Faster - feeling more and more comfortable at faster and faster paces, as attained by pushing to faster and faster paces for the same or similar workout no matter what it might be.
Whatever you are doing now, if you want to get better, then do either more of it, do it faster, or both.
Want evidence? That's pretty much what they do in Kenya.
Case Closed. Good Luck.