Lately, I've been base-building and I'm just starting cut the mileage a bit back now. Use to hold 65-70 but now I'm hitting 60 on the dot.
Recent workouts(within 2 weeks) have been:
3x2k 6:14-6:17-6:18 on the roads with 2-3 three minutes rest.
5 x 1 mile in 5:09 5:05 5:02 4:57 4:56 w/ 3 min rest
6 miles steady @5: 40-mile pace
Threshold 6-mile repeats @5:28 pace(45s rest)
Long runs usually around 13-15 miles easy.
What shape am I in for 8k? Racing at a fast course soon and my PR this season is a 26:07.