Ahh , thanks for the heads up . I think I got some of the Loctite stuff originally , then noticed everyone on forums using the Zap stuff so paid far too much for some of that . <| sep |> I would want a base of at least 2025 miles a week for this . More if possible . Most of that should come in the form of 2 3 LSD runs long , slow distance . Speed workouts should change . Run mile repeats at 80 % race pace . Run 400 repeats at or above the pace you need to keep for under 5 . Do ladders , 200 run , 200 walk , 400 run , 400 walk , 600 , 800 , 600 , 400 , 200 . Variety in speed work and your endurance base is key . Alternate days , don ' t do more than two speed workouts a week . I can give other information and recommendation based on you personally if you want to pm me . Source 430 miler , under 1000 2 miler in HS . Edit Gotta get yourself used to running at that speed level . If you do the three mile runjog thing , make your speed mile in the middle with a warmupcooldown mile on each end . Don ' t be trying to go all out , set specific , reachable goals for it , which allow you to run at a steady 7 m mile pace during the cooldown , without feeling blitzed .