I want to spend the next year focused on improving my 10k. I'm doing 80-90 miles per week on 13 runs as follows:
1 long easy run of 15-16 miles
2 quality workouts
4 easy distance runs
6 secondary runs at easy pace
Given that I want to focus on the 10k I was thinking of the doing following types of quality workouts.
Fast: 12 x 400 with 400 jog recovery
VO2 Max: 8 x 1000 with 400 jog recovery
Pace: 6 x 1 mile w 400 jog recovery
Threshold: 4 x 2 mile w 400 jog recovery
Long Tempo: 60 min tempo run
What do you think. Are the distances of these workouts about right given my focus and weekly mileage?
I'll mix up other distances/workouts in there but is the total distance for the workout type and race focus correct.