alright, i was gonna do repeats on my long runs and just squeeze as many as i can in the time(doing BT's 20 week oly program) and i decided that realistically, my mile time is still really slow(8-9) and i wanna get it down to around 6 or so, and IMO to be fast you have to train fast. so i'm breaking it down to progressively increasing distance when i can consistantly run @ a 6 min pace. right now i'm doing 1/4 mile repeats and i ran 2 miles yesterday, my fastest lap being 1:33 and slowest being 1:50. and i was using a 1:1 rest/work ratio. ie when i ran the 1:50 lap, i got a 1:50 break, when i did the 1:33 lap, i got a 1:33 break. when i can do the quarters in 1:30 or less consistantly, i'm gonna bump it up to half, when i can do that in 3 easily i'll bump it to a mile, etc etc, while at the same time reducing my work:rest to 2:1 4:1 etc. any time i double the work, i keep the rest the same, thus reducing the rest in relation to the amount of work. i already did my short run on mon, and was gonna do this for my long run. i got about a mile and a half and realized that this is too intense for me to keep it up for 40 mins, so i decided to cut it off early since its still my first week and switch it around to my short runs, I've got long runs that i don't know what to do with. I want to start doing tempos, but i'm confused as to how they work. I also enjoy doing LSD as long as there are some hills. I'm not a fan of flat LSD. Any other ideas for runs to incorporate into my longer sessions?