My training is focused on the next 15 weeks until the BAA marathon and i'm in the initial quality 6 week phase where there are the three key workouts:
1.Tempo (T) - run currently at a 7:10 pace. Typical are 2-3 10 min tempo stretches surrounded by another 60+ min of E (9:15) pace running. Not too stressful
2. Hard/Interval (I) - not on the track, but "cruise intervals" such as today where I did a 2 mile warmup and then did 4 x 4 min HARD with a 3-4 min jog in between, and a 2 mile cooldown
3. Long (E) runs run at 8:50 (VDOT = 48). Currently this is a 13 mile run
today I ran the 4 cruise intervals at the following pace: 6:10, 6:30, 6:20, 6:05 - which is too fast really, so I need to slow them down slightly. Be the last interval my HR was up above 170 the whole time, and hit 175 at the end.