I think that you need to spend time now trying to feel the chemistry working inside of you. I mean to try to guage feelings against speed and go in and out of new speeds and really assess your body, physically and chemically and create memory patterns that you can recreate again and again. It takes time and means running with more rhythm and in waves of speed rather than just OFF -ON -OFF.

getting this right at each speed is very difficult but unless you learn now to sense the athlete within, you are only ever being brutal. Think what piano scales are like. You lightly apply new pressure and rhthms and you maintain them until a mistake then you try again and again to get the rhthm and notes right. This is easy to do in a session of 200s harder to do on a fast 35 min run. But do not worry because every gentle push into new chemisty gives the body a chance to adapt. Hammering doesnt. The key will be if you feel easier each day and if the times are clearly dropping, speedsand distances you can run at new speeds increasing.

be prepared to ease back if you are overdoing it. better 2 good new pieces than three spoilt.And remember run tall, light feet, arched back, bouncy slow powerful stride - and arrogant!!! Look good, you are fit!!

Good luck
Glen