Basically, I've been thinking about what type of runner I am, so that I can maximise my training. I'm a 20yo male btw.
About two years ago, I would train by running a 10k at moderate to hard intensity a few times a week. I usually took 52-53mins, and was quite spent by the end of it. This was also coupled with some interval training (200-600m) once or twice a week.
I found myself not really improving at distances 5km and up.
After a few months of not running, I transitioned to a more higher mileage/lower intensity sort of training. I spent a few weeks doing more frequent but shorter distance runs, 6-8km, at just below moderate intensity. I then introduced 20min tempo runs two times a week. I probably ran them a little too quick as I could barely jog by the end.
After a few weeks of that and a single 4x800m repeat at 1:30 per lap, I was able to pb at distance from 1.6mile to 10k.
1.6 mil - 9:20 to 9:00
5km - 22 to 19:50
10km - 52 to 45
That was a year ago. I have been doing low heart rate training, although with numerous disruptions, for a few months but don't seem to be improving.
Given the obvious jump in performances in the above training, what kind of runner would you classify me as and what kind of training should I focus on.
On a side note, i recently sprained my ankle an tore my ATFL completely. Does anyone have experience as to what I can do from now till my surgery which is 2-3 months from now and also what I can do to return to my usual performance.
Thanks!