Hi guys
Age: 35
Weight: 192lb
Miles per week: 40
Until this year I've not ran at all since age 16. Was an average sprinter in my teens. Started running again at the start on the year. Until April all slow miles and got up to 50 miles per week. After April I started to incorporate workouts but I'm not really seeing any improvement in 5k time trials (Always around 24 mins).
Average speed of easy runs 9 - 9.30 mins/mile.
Recent workout. I've done this workout 3 weeks in a row now
5 x 1km @ 8 mins/mile
5 x 400m @ 7.45 mins/mile
5 x 200m @ 7.30 mins/miles
All 1 min standing rest between intervals.
In this workout I start to struggle in the 5th km. However, by the time I am doing the 200m intervals the rest feels like too long. I usually push the pace in the final 2 intervals and can reach a speed of 5.45 min/mile.
How do I get faster? Do I just have to run more?