I have barely run ever until the last year. But reached around 5w/kg cycling and had some really good results time trialing. Crashes came, lockdown came and I got fat. Very fat. Became basically untrained for 3 years.
Have started running in the last year and still quite a bit over weight, first 5k has managed to come down to 18:58 from an initial 21:30.
My problem at the moment is that I have no idea really if my improvement is coming from training (5 hours a week on average) or just from weight loss. I feel like my training has probably stagnated but as I'm still losing weight I'm getting faster .
In general I will do 2 easy runs a week (very easy, something like 5:30/km ATM) a long run, a tempo run and probably some sort of 5k pace intervals (something like 1k x5 short rest, or a few other variations).
Anyway, long way really of asking if it's worth mixing things up, just carrying on improving due to weight loss or still try and mix things up? I'm not really training for anything in particular. But would like sub 18. I'm probably still a good 15lbs overweight, fwiw.