I've been following the advice you've been given and things seem to be really clicking along. I'm at the point where I'm running my 10 mile run at 5K pace plus about 40 secs and it's really not that difficult anymore. Should I start trying to incorporate some shorter things (i.e. 5X4min @ 5K pace) which I did last week for the first time , or should I be doing some mile repeats at 5K-10K pace?
I'm just trying to figure out what road to head down (shorter faster repeats or longer slower repeats to go along with my 10 mile tempo type run). I'm at the point where I can run for 2 hours,15-16 miles @ 7:45 pace pretty easily but my 10K race pace is only about 6:10 or so.
Any input will be greatly appreciated as always.