33 y/o, 90mpw for 10 years, working 40 h/week, 30:30 10k

Joe was my teammate, training partner, and friend in high school. He went on to become a great runner. Me, not so much.

OK I freely admit I have not read the thread, but are you doing your easy days easy enough? So you can hit the hard days fresh?

Are you a troll? That's a lot of volume.

I wish I'd tried that volume when I was young. It would have been fun to see what. Oh well, in my 20s I was building a business. 20-25 mpw, got me down to 33 min. 10k, 26 min. 8K. Hey, it was fun, and happily the business did well too.

So there it is, if you want to run 33 minutes, be sure to run low volume and drink lots of beer.

Check out the Easy interval method book

i would train the jacob method.

and find a training partner group that are 29 flat ability.

and run 2 or 3 quality sessions with the group.

one week per month id back off the mileage 40%

basically the quality work would be at 29 flat pace . which is 430 to 440 mike repeats, or 2k.

plus hill repeats hard of 600 to 800m

edit 2 or 3 quality sessions per week

follow the supplement program of the day, bicarb, amino acids, creatin, and legal peptides might be against your moral code. then there are glsnfular extracts.

Have someone who knows what they're doing test your running economy and advise you on how to improve it if needed.

And I agree with the person who recommended improving your 5,000m time as much as possible. But why stop there? Work on your 1,500/mile PR, too. The improvement runs right up the chain, in my experience.

Correct!

Total comp?