Currently I’m running 6-7 days a week and running 2-3 Fartleks, 1 tempo, 2 intervals and one long run weekly. I have been training for one year now and I think my next step is speed work. My training so far has been for a 5ks and is completely recreational and centered on my overall health and strengthening. January 2019 I began training to run a 17min 5k from an 18:20.9 and accomplished it in (17:19.8), February I trained for a 16:50ish and did that as well (16:53) and March I went for 16:00 and ran (16:07.4). April I’m going for 14:50ish.
I haven’t trained based on distance but time and quality runs. Most of my workouts are 3-6 mile sessions and the occasional 8 mile or 10 for a long run.
Any suggestions???