That's a lot of running. It can be harder to push yourself to get out at this time of year. I think I need to do more intervals this year, but don't know what's best. I'll just try and mix it up. A friend said alternating fast and slow 1km worked for him. parkrun is my benchmark of how I'm doing. There are some quick people there, but also lots of people new to running. I think it's great that it's so inclusive and the community is amazing.
!BEER
Our last Park Run had nearly 500 people, very well attended.
I think 1K intervals at your projected race pace - ideally 5 of those twice a week would work to get faster, but that's demanding!
I just saw my local parkrun is cancelled tomorrow due to flooding. I will have to decide if I go to a different one.