I need some help in structuring my year. This previous year I was running well in the summer and got a 10k pb in September 34.50. I had more free time in summer than rest of year and my volume was high (for me 45ish per week). I was also doing other acitivty to add to that which helped I.e. Cycling. The problem is that I basically did the same stuff all year. October November December I carried on doing cruise intervals mixed in with tempos and probably the odd speed session (km reps). January ferbruary I continued with similar mileage and added in some longer runs (a coule of 18 milers) and got a half marathon pb in March (1.18) . Everything was going pretty well but I just felt shot after this half marathon pb. My plan was to use my fitness from the half marathon and race well in 5ks and 10ks in May June. This hasn't happened though and I am running 10-15 seconds slower per mile than when I got my pb in September.
I would like some advice as to how to structure my year. My constraints mean I can do about 40mpw and can sometimes go to 50ish if required but 40mpw is more realistically as a yearly average. I do swim too and need to keep th in my schedule.
The year coming I will not be training in August which I think is a good thing as I need a break and will start in September. My goals will be to peak for a half marathon in spring time (2017) and again be fast and sharp in 5ks / 10ks in May June time. If the 2 don't seem compatible feel free to state.
If anyone has any information on the type of sessions I should be doing at different stages of the year I would be grateful.