Can you give more background on age (78 in your username, are you 40?), and years running/sporting background?
And what you do the rest of the year? (If that's the peak)
Can you give idea on paces for the other runs?
Did you taper after that peak spell before your race?
What you DEFINITELY don't want to be doing is adding another quality run to your already borderline too hard week.
You're already doing 2, arguably 3 quality runs in a week, so cannot possibly add a 4th one!
I suspect you're actually working a bit too hard as it is, and I'd be more in favour of seeing you split the week up with more doubles - not in a 2x8mile with a 2hour rest way either!
The other stand out omission, is no faster than race pace work.
I'd be inclined to switch out that 6miles at what is basically your HMP (a very tough session!), and put some faster than race pace reps with recovery in instead.
The 8miles of 6.20-6.40 works as the tempo element then. Even that is quite a fair lick of a distance. 6-6.5 or so would be challenging and know you've worked out!
I'd even suggest changing the 16miler to just a straight easy run. Or at least if you're finishing this with a hard last 4-6miles, make it one of 2 quality sessions in the week only, ie instead of the tempo.
How do you feel during and after finishing the week you quote? Knackered I'd reckon!?
For 60miles a week - which is a very tidy mileage, you could quite easily break it down like this
M 6m & 4m double easy
T 6-8mile tempo, 6.20-6.40, 4mile easy later
We 10-12m easy (75% of long run volume)
Thr OFF
Fri rep session working zones quicker than HMP, 4mile easy later
Sat 5-6m easy
Sun LSR 14-16m
Answers
Yes I'm 40, been running for fitness and chasing PBs for about 8yrs now. At the end of the week I'm tired yes but not as tired as I have felt during marathon training.
I agree that it sounds on the borderline of pushing a tad too hard but this has so far gotten me a 42sec improvement on last year. I'm aware that there are many with a lot more natural talent who'd do similar times on a lot fewer miles so to compete I try to train harder.
5k -17:50
10k - 36:48
HM - 1:20:38
M - 2:54:50
Your suggestions are food for thought so thanks. No more workout sessions then.. I need hill work as my next HM is very hilly(No PB there but hopefully a place as it's a local/small one) but I'll swap that in for the 6 mile tempo perhaps. During the week the shortest my runs can be is 8.2 miles as they're to/from work with s long run Mon night.
Cheers
Steve
3x2mile at 5:57mm pace with 2mins recovery.