Where should I alter my workouts/training
Mileage: 25ish per wk, for the last 3 mos. Just focused on mainly getting out the door each day
Workouts: 6-8x400m in 90 seconds, 90 seconds rest, 8x200m in 39-40 seconds, 45 seconds rest, 3x1mi, 7:15, 2:30 rest
Long runs: basically none
Easy/Recovery: 4mi, 9:00mins/mile
Age: 35, male, recent 5k PR 22:30. Mile PR was 4:30ish 15 yrs ago.
I should probably plan on doing a 1mi time trial soon as a baseline. If I had to guess, might be in the 5:40-6min range at present, for what i could presently.