I work with a coach, Joanna Zeiger, so I hesitate to give a specific week of workouts but in general this is how my weeks look: Monday: Easy run of 50 - 60 minutes. I run these slower than goal marathon pace. I've also been known to stop and take pictures or rescue caterpillars from the trail. These tend to be recovery from the long runs on Sundays so I slack. Tuesday: 70 minutes of Threshold or Tempo. These can get complicated such as ladders (1 min, 2 min, 3 min, 4 min then back down with 1 min rest between @ 5k - 10k pace - twice thru)
Wed: Easy run of 80 mins. Usually a little slower than half marathon pace.
Thursday: Easy run of 50 mins. Usually a little slower than half marathon pace.
Friday: Double run day. 30 mins easy in am. PM is usually a hard workout such as hill repeats, 60 - 70 mins.
Saturday: Depends. This week was a 70 min hilly trail run, last week rest, week before easy 60 mins.
Sunday: Usually race day. If not, long run day. 2:30 to 2:40. Second half is always a little faster than the first so a negative split is the goal. I tend to run these right at half marathon pace. Sometimes followed by another 30 min very easy run in the evening. I got out of the second run this week because I got such a late start on my first one :-)
You may be going too fast. It's easy to wreck yourself if you are always running speed work at 5k pace or faster. I can't give you guidance on how fast they should be because a) I'm not a coach and b) I don't know what your goals are. But you can take a look at the above pattern and think thru what might work for you.
If you are wondering about specific paces, check out the McMillan running calculator. Put in your goal race pace and go from there.
http://www.mcmillanrunning.com/ I'm really happy with my progress. Joanna is kicking my ass and its working.
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Jen "In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce