Hello everyone, I hope you are all doing well. There are some fast people on these boards so I was wondering if anybody could offer me some advice on how to get faster. I have questions. How long would it take to drop 4 minutes in the 5k? What should my training week look like and what workouts should I be doing? I’ve been running 40km per week for five years but I would like to get faster. My fastest 5k ever was 21:45 but I was younger then and I would like to beat my lifetime PR.
So far I am capable of doing 10x400m repeats @ 1:40. How do I get my average down to at least 1:20? I feel like my legs can’t take ma any faster than I am already running when doing interval work. I also do 800 repeats at 3:40-3:55.