Recommendation for running speed workouts?

Damn, just lost my reply ...... grrrrrrrrr.

Okay, I'll try again.

It takes on average between 4-6 weeks for training adaptations to "take" in your system.  Add into it that it sounds like you have cut back your running to begin with (unless I am reading it wrong) with your assumed end of season and you really should NOT be doing any track work.  If anything I would recommend trying to get in one good tempo session per week (20 minutes at a pace you would be able to hold for an hour in a race) after a good warm up along with at least 3 or 4 other easier runs each week.  This would probably benefit you a lot more than some sort of track work done improperly with only weeks to go.

Sounds very reasonable. 

The Type-A in me wants to run all-out until I collapse, but you make a very good point - as I'll most likely end up injured in 3 weeks before being faster in 4 weeks.

Thanks.

Start building up your running again to 20mpw (EVERY week).  Then start gradually extending it to 30+.  Use the 10k in 4 weeks to build a 'starting marker' and pick a 10k next spring to PR.

I know that's not what you asked, but if the 10k in 4 weeks isn't your 'ultimate' goal then that's a better plan.

I like Daremo's weekly tempo plan.  To mix it up a bit, you can also do tempo intervals, or basically mile repeats with short rests (1 minute between each).  I tend to do these repeats right at lactate threshold HR (NOT ALL OUT), while my tempo runs 2-6 bpm slower, depending on how long they last.  The intervals with short rests give you the benefit of threshold training and allow you to go slightly faster (likely close to 10k pace) with similar recovery to a tempo run.

• This week:  3mi tempo pace
• next week: 4x1mi with 1min rests
• 3rd week:   3mi tempo run
• race week: 4x1mi with 1min rests (don't do this session within 4 days of your race)

Make sure you warm-up and cooldown (10-15min) before and after these tempo sessions.  You can also do these intervals, time based... 4X(7min at LT, 2min jog).

Strides are a possibility as well.  4-8 X 30sec at about 5k pace during your slow runs.  I usually jog for 60-90seconds between each stride and like to insert them in the middle or toward the end of my easy runs. 

Definitely no hard workouts within 4 days of racing.  Just easy runs with perhaps some strides to keep the legs ready to race.

Good luck!