You know, I thought about what I would do based on speedwork and this is what I came up with.
I'd concentrate on 600m repeats, probably 6 reps. For me the 400m would tear me up a bit and
800m repeats are too hard to get motivated for. I'd also do 200m repeats at slightly less or at
goal pace for the 1600m. I'd try and cut recovery as I went. Maybe 8-12 reps. Occasionally I'd
do 3000m time trials like every two weeks. I would time them so I was incorporating the 600m
and 200m workouts each week w/ the 3000m time trial in there every two weeks. I'd run around
an hour easy the other days and once a week do 1.5 – 2 hours easy on trails. Incorporate rest when
needed and realize some days you'll be tired more than others.