What I mean by “getting stale” is that you get that feeling where you never truly feel fresh, every run is a medium paced slog, and you never improve.
This is what I see in the phases of 15-30 year old male running development, both mentally and physically, to help you understand.
-Newbie: 10-20 mpw, 8-10 minutes a mile with walk breaks. 30 minute-ish 5k
-Basic Fitness: 15-25 mpw, 8:00-9:00 minutes a mile. 23-27 min 5k
-Newly Competitive: (think HS Freshy) 15-25 mpw, 7:00-8:00 per mile with more training structure 19-22 min 5k range
-Locally Competitive: 25-35 mpw, mostly 7:00-8:00 miles with tempo/interval work at 5:30-6:30 pace. 18:00-20:00 5k range
-Tryhard Phase: 25-40 mpw, 6:30-6:50 pace “all my miles need to be under 7:00” attitude. Often start workouts fast and die off by the end. 16:30-19:00 5k range (think of low-mid tier varsity high schoolers that don’t quite understand how to train) you are here imo.
-Maturity phase: 35-50 mpw 7:00-8:00 miles, 15:00-17:00 5k range. Interval and tempo work at 4:30-5:30 pace. Typically HS seniors and some juniors who are figuring out how to train effectively and smartly. In the beginning stages of building to high mileage.
-Nationally competitive: 45-70 mpw. 6:50-7:50 miles. Interval/tempo work at 4:15-5:30 pace. 14:00-15:30 5k range. This is where development ends for most that fully pursue it. Sustaining high mileage along with quality speed work. National class high schoolers - above average D1 collegiate.
Elite: 13:30-14:30 5k range. 60-85 mpw. 6:15-6:50 miles. Interval/tempo work at 4:00-5:15 Pace. These runners get national and maybe some international attention. Upper D1- National class pro. Notice how these guys are training at similar paces to you? Does that seem right comparing your time to theirs?
World class: Sub 13:30. 70-95 mpw. Similar workout stats to elite. Pro runners that race internationally.
So I guess what I along with others are saying, is that you are in the skilled but immature area of your running development. No one is going to judge you for not running sub 7 pace on your runs cause frankly no one cares. A sub 16:00 5k to your name looks infinitely better than running all of your miles at 6:30 pace no matter how you look at it, and most 15:00-16:00 guys are running their easy miles slower than yours.