We try to get two good workouts in each week in addition to a race. The days we work out hard vary because the day of our race is not always the same. The two types of training we focus on are threshhold training on interval training. Threshhold running can be looked at as comfortably hard running. It should be done at a pace about 20 seconds per mile slower than 10K race pace.
Interval training is slightly more demanding.
We run intervals between 400 and 1200 meters, usually running at 5K race pace or a little faster depending on mood. An important note is that there is certainly a limit to how much speedwork should be done. Before big races, we vary our workouts accoringly, usually opting for slower repetitions with more recovery so that we are ready to pound the competition from such outfits as Active Endeavors running team and the Alpine Runners, to name a few.