Running history: 33 years old, been running off and on for the last 15 years. Getting back into it now a bit more seriously and want to take a shot at running a 15:xx 5K which has always been a dream of mine. I got close about 6 years ago when I ran 16:10 on the roads but I don't think I had ideal training and I've never really experimented with high mileage (a relative term, but for me that would be over 80 miles per week).
I just a ran a 17:30 5K. That's my baseline. I did that off 30-35 miles per week with one workout per week. I've been training consistently so that wasn't "off the couch." I've been doing all kinds of workouts (focusing on the specific training paces) but, again, I think that someone with my level of talent is going to need a huge amount of volume to improve by 2 minutes in the 5K at my age and with my training background. Speed may be a limiting factor as well but I've run 56 seconds for 400m in my younger days and I'm not afraid to train like a sprinter on occasion if that's part of the formula.
I've divided my training into 4-week blocks and will be posting my training here on a monthly basis for any insights the LR community might have. I know that a lot of you are ruthless in your comments but that's part of what I love about this place.
4 weeks "speed"
4 weeks "M pace" or long tempo runs
4 weeks "LT work"
4 weeks Vo2 max
Repeat the cycle, taking rest blocks as needed, and continually increasing the VOLUME of both easy runs and workouts.
Last week looked like this:
Monday: 7 miles easy
Wednesday: 1 mile warm-up, 8 x 400m with 60 second rest followed by 4 x 50 yard sprints ( Averaged 79-80 seconds for the quarters and 7.2 seconds for the 50s), 1 mile cool down)
Thursday: 7 miles easy
Friday: 7 miles easy
Saturday: 3.8 miles "steady"
Sunday: 11 miles easy with my wife (10 min/mile)
I will update.