How much should I run, and how fast?
Flo wrote recently asking "Is more mileage better?" — to which Joe Garland replied "I think the more the merrier provided that you’re not constantly worn down." That pretty much answers the first part of the question posed by this post. Now I know there are runners out there who do amazingly well off "low mileage." Like my friend Kathy S, who runs very fast age-group times off 50 to 60k per week. That's kilometres, not miles! I'm not the type of runner who can produce PBs off low mileage, no matter how intense those miles are run. I'll run as much as I can — more than 80k, but a good few less than the 170 to 200 weekly kilometres Scott Brown's putting away.
So, my simple plan will be modified. A confession here — it wasn't working that well anyway! One day of long easy running wasn't enough to recover for a hard session. I'll try "Simple Plan 2.0." — a workout day followed by two easy/long days. The second part of my question is "How fast do I need to run?" For the easy days, I don't believe it matters. The easier the better, so my legs are good-to-go on the workout day. The famous black/white training of Nic Bideau. Or in my case, black/white/white. How fast do I run on the workout days? Maybe a variety of speeds — from near maximal sprinting all the way down to half-marathon paced tempo running. I see sprinting as important because my old mate Gerard Ryan (3k steeple in 8:30-ish) said that 5k speed depends on how fast one is over 100 metres. At the present moment my 100 metre speed is more Athabasca Glacier than Niagara Falls.