Like, whoa.... I forgot how hard speedwork is. And not even FAST speedwork. But like, faster than my regular ole shit show runs speedwork (which isn't that fast, folks).
I had two workouts this week on the schedule:
Monday: MOTHER EFFIN' HILL REPEATS
If you can get to some hills (or even one good hill), warmup and do 7 repeats running up the hill at 10K effort.
Friday: THE HARDEST TEMPO RUN YOU WILL NEVER MAKE YOUR SPLITS FOR.
Warm up for 10 minutes and then run about 30 minutes progressively, approaching 10K pace (7:40ish) near the end. You should feel like it was a good effort, but not really hard. Ideally, you should feel like you could continue for a while longer. Cool down 10 mins.