Just looking for quick and dirty tips to push my 5K down to low 18s and eventually sub-18. My best 5K is 18.40 with the following as my current training plan that got me there:
Monday - 5 mile tempo (~6.30)
Tuesday - easy 3 miles
Wednesday - 4x1200m at 5K pace (400m recovery ~2.30)
Thursday - easy 3 miles
Friday - 7 mile long run (~7.30 pacing)
Saturday - easy 3 miles
Sunday - OFF
I weight train for other personal goals on the easy mileage days, thus the general 3 mile limit due to time and energy constraints for power lifting, deads, and squats across the week. Aside from upping mileage over time (mostly a schedule constraint issue at the moment), would y'all suggest specific types of running workouts or making changed to my running workout days (Mo We Fr)? Running is kind of a mysterious challenge to me as a novice runner, so I'm hitting a wall as to how I should make changes.
Thanks in advance!