3000m - 5000m training

dude, you can look at it two ways. 1-you're racing too much, or 2-you're putting too much credence on your races right now.

You can race this much but you have to understand that your races are not going to improve as long as you keep pouding them so often. You are training right now and breaking yourself down, and as long as you keep doing that, you will only see marginal improvement, until you let your body rest and sharpen up a little.

Ever heard of periodization? I'm guessing no, by your schedule. Get some information on that, and work on running a base phase (long mileage, no supertaxing intervals, short sprints to keep speed fresh), then running a middle phase (get your long intervals that make you want to puke in here, and keep your mileage up, but not as high as base phase), and then a sharpening phase (run short intervals that aren't as challenging, lower your mileage, you want to feel FRESH). The sharpening phase is where you will see your improvements come to fruition when you race.

Then go back to base phase. Lather, rinse, repeat.

Do your racing in the third phase mainly, maybe some in the second phase. Don't race in the base phase, the high mileage is going to be taxing enough on your physical and nervous systems.

-Dudeman

Maybe you're running too slow. I know everyone on here preaches long slow running, but I disagree for the most part. You need long STEADY running. Arthur Lydiard believed this, and so does Pete Pfitzinger. I didn't get faster at all when I ran all my runs at 7:30 pace, but I improved dramatically when I started running them under 7:00 pace with some around 6:20 pace. At this time I was about a 16:00 5k runner. My mileage was around 70mpw too. Get in some long runs of 90-120minutes where you gradually pick up the pace until you're cruising at the end. You shouldn't be pushing. You should be running at a fast pace but still feel comfortable. It should just seem natural. Do this and I'm sure you'll get some improvement.

Also, a few weeks at high mileage is not going to give you the results you want. It takes several months at high mileage to really reap the benefits.

One more thing. You should be putting in 100mpw during your base phase, or about 160kpw. 75mpw is not nearly enough if you want to run your best.