5k tempo at 5:38 pace today. Fast for me despite tailwind and a slight drop. Did a 6M progression tempo on Monday - 3M above 6:00 pace (trail slightly up) and 3M back below (6:00 pace).
Next workout is Saturday - 12M @ 6:05 pace is the goal.
Shooting for 2:37 at LA in March, so less time left for me but less progression needed. Going to keep trying to get a bit faster the next few weeks and then get more focused on extending the MP in February.
saw that your goal is 5mi tempo at 5:40 pace in 3 weeks. Dunno if doing 2 tempos per week is the best way to get there though. If turnover is your problem, why don't you do more shorter intervals? You ought to be able to do something like 12x1min on, 1min off starting around 5:30 pace and dropping down to 5:00s
my week is going well so far. did just 6 x 2min on/1min off on Tuesday because I was having trouble focusing on speed with the darkness and road conditions plus I started to feel my groin nag me. Had been running about 5:20 pace for the ons and 6:40 for the offs. Next time I'll find a simpler route for my evening workouts so I don't have to worry about sharp turns, bad pavement, or getting kicked out of a closed cemetery...
next workout is a 24min tempo tomorrow morning. Will probably try to negative split it as it's a group workout and I'm not sure if anybody will be running under 5:40s. My goal is 5:40 or faster