I run 60-70K (low 40miles/week). Typical week:
-2x interval sessions- total 15K each, 5-7K of work
-20K long run (sometimes 5-7K tempo)
-2 easy jogs after I swim (2x/week)
I have a 33:17 10Kpb on this, a 15:59 5K PB on the road. What is the first thing you would add to make me faster? More mileage? A 6th and 7th run? More speed work? A tempo run?