Speed, come back!
In my first post-Hadd interval session, I ran 200 metre repeats averaging 41 seconds for each. If I'm to run 11:07 for 3000 metres, I need to run every 200 metre split of the race in 44.5 seconds. Clearly there's not enough space (yet) between my top speed and goal race-pace. In my ancient sub-10 minute 3k days, I could jump on the track any time of the year, and run 10 x 200 metres in 32 seconds. Race-pace for 3k back then was 40 seconds per 200 metres, so about 25% slower than top speed. If I can eventually run a similar interval session in 35.5 seconds per 200 metres, my top speed should be sufficiently fast enough to run 11:07. At least top speed won't be a limiting factor to my goal.
When this season of track racing finishes in March, I'm thinking of using the 'conditioning' phase outlined by Arthur Lydiard, rather than simple Hadd-training. What I like about Lydiard's 2-week schedule, is that it includes one day of 'relaxed striding' – 4 to 8 repeats of 200 metres, and one 'time trial' of 3000 or 5000 metres. The 200s should help maintain some sort of fast-twitch muscle condition over winter.
17 Jan - 1500m in 5:51.01. 2 Feb - 5000m in 21:29.58. 7 Feb - 3000m in 12:16.07.