A switch here in training workouts to get those legs really turning over for some fast kms. Please keep up the aerobic runs which should be done at a much easier recovery pace. The legs maybe very heavy after doing the faster stuff.
Please do proper warm ups of at least a 10 min jog with 3/4 fast strides before starting, and drills that we regularly do on a Thursday night if you can. Plenty of stretching and foam rolling after.
4 by 500m fast. 3 min full recovery.
6-8 by 15 sec hill sprints. Absolutely powering up the hill. If the legs are completely gone with no power after the 6th then that is enough. Walk back down full recovery.
30-35 easy recovery run.
Please do not neglect your long run. 60 mins. 80 mins if you can.