This is my training plan for the summer, tell me what you think.
Sunday: 90 minute long run
Monday: 45 minutes smooth, race warmup and strides
Tuesday: 45 minutes easy
Wednesday: 20x400@tempo pace, 45 seconds rest. Start at 78 second reps and make my way down to 72 second reps
OR
8X1000 @10K-5K pace, 1 minute rest. Start at 3:18 and make my way down to 3:10
OR
3x800@3k pace(2:24), 6x400@1500 pace(66), 6x200@800 pace(29-30), 1 minute rep rest, 5 minute set rest.
Thursday: 45 minutes easy
Friday: 45 minutes smooth
Saturday: 8x550m hills (1:45-1:50), rest is the jog down
OR
5x250m hills, 20 minute tempo out and back (10:30 out, 9:30 back), 5x250m hills.
This is my training plan for the beginning of the summer, and thus times will get faster as I get in better shape.