Hi there, I run an informal 2 mile race with some friends each week. My recent PB is 11:38 (though this was a few months back). The training I do is two days of a 2 mile run where I aim to run 95% of my PB time, so I aim for around 12:13. In addition to this training, I usually do one 10k run per week at a relaxed pace of 1hr, and another day where I do some hill sprints over about a 20 minute period.
The problem is my times are not improving. I have been able to hold steady around 11:55-12 minutes, but it's hard. A couple of weeks ago I ran 5:40 for my first mile, but the second mile was way slow. Generally, I run the first mile in about 5:55. The race is a road run, and has a small hill in it. We run one mile and then turn around for the second mile. The down hill on the way back is helpful to pick up a bit of speed.
Anyway, I'm not sure what to change. It may be that I need to rest more before the race, or change up the training I do. I think in the past doing the 10k at a faster speed, e.g. around 45 minutes was helpful. There is also the option of incorporating cycling into my routine, and some core workouts e.g. planks/sit ups, etc. I think my running form is fairly good, but I can always be a bit more body aware when running.
I'd really appreciate any advice on what I can do to tweak my training to improve my time. I'm 38 and not getting any younger. I'd like to get a new recent PB soon, especially as I am currently in a location that makes training very easy.
Thanks in advance for any help.