Hi all. I only run 10 miles a week. I timed my mile on a track and I ran a 5:07. I'm 40. I want to improve. I'd prefer to stay under 20 miles/week or else I get overtrained from the other sports I enjoy (boxing and weight lifting) which I don't want to give up. I've been doing a lot of 200's and 400's and short tempo runs, plus 30-45 second hill repeats to top off my easy runs. Should I do longer intervals? Longer long runs?
Thanks for any advice!