I try and do at least one speed or tempo session every week. For example this week was a 10 mile tempo run in 1.16 which i was quite pleased with. I like to try and get a few parkruns in there as well to keep my speed up. My best 5k time is 19.46.
This weekend i am doing the Yorshire man marathon (fell race) as a long training run. A mate preswaded me to get in for it! Should be an absolute toughy!!!