I am currently running 13 miles a week and run a 21:00 minute 5k and that is with no previous training for the past 8 years. I am in the process of building my base aerobic mileage up to 30 miles per week. I have two questions: 1. By adding more mileage will I improve my 5k time from 21:00 down to lets say 19:30-20:00 in 2-3 months.. 2. Is it okay to run a tempo run once a week during the base phase of training?
Thanks and I am a 29 yr male 5ft10 around 140lbs.