Just some background first:
I'm a 29 year old female who started running in 2017 because I was working long hours stressed and sitting and started gaining weight, which was inconceivable lol. I have mostly been active through my whole life and really healthy and lean, but never played anything competitively and had done very few 5ks for fun and would finish them in around 30min, with very little aerobic work.
My training schedule those first years was very erratic and super low mileage (way less than 20 mpw on average). Everything was hard, either because it was some sort of intervals/tempo or because it was just too long.
As I've gained some training knowledge over the years, my diagnosis was that I missed an aerobic base terribly, given that I could perform relatively decent workouts but not come close to holding my 1ks repeats in a 5k race, for example.
Quarantine gave me the perfect lifesytle to be able to train everyday and recover and I have been training "seriously" since May, when I had access to a treadmill (I only felt comfortable running outside in late June since even parks were closed where I live).
So, for a month, I would just run everyday for as long as possible in a super easy pace. That ended up averaging around 6 hours a week of running, which translated to around 40 miles when I started running outside (I haven't been able to run literally everyday since life became a little more normal and also because of training load, but I have been able to keep in the 30-40 miles most weeks).
I don't have PRs because I've never truly raced.
TLDR: 29F started running to keep fit in 2017 and has started to run more seriously since May; needs help with training.
The current training
So I figured I couldn't just run easy forever. I also started lifting with a trainer on the gym twice a week for the last month (1 day superiors the other inferiors). I do some minor work by myself sometimes (rolling, core). I've been trying to run the following:
10-15x 1min fast by 1min walking (avg 6:2x-3x on the fast min, could run those faster when I trained sparsely and didn't warm up 2 miles+)
5x 1ks by 3min rests (around 7:2x pace could also run these faster before).
"Bonus" workout: trying to incorporate some steady/tempo running under 8min pace up to 20min (was only able to do it once in the last 4 weeks, going 2x10min).
The other days are very easy (9-10min pace), going at least twice up to an hour and doing some strides if I feel good and taking a day off when tired. Would eventually like to add some hills.
I don't do long runs because they still deplete me too much, but I have been able to do a 10 miler in 90min without straining in July, but I just felt it took too long to really recover from it and didn't repeat.
Is this a smart approach? Should I dial down a bit for my body to adapt or will I probably feel great eventually if a I keep at it? I feel very tired some days but I'm definitely not straining nor showing any signs of overtraining.
Inputs/suggestions are highly appreciated.