Training secrets after a long plateau

It depends on what level you are at and where you are trying to get to.

It also depends on age, health, weight and injury status.

I do have advice but I've grown so cynical of this forum I no longer like helping people on here!

HOWEVER, if you are trained well you shouldn't have bad races, your times should be consistent.

From what you're saying, I'm guessing you think any gains from doing anything outside the basic schedule are so marginal for amateur runners they're not even worth mentioning?

Long plateaus suck.

when I know I'm in one. and it's been "long enough." I wait until I feel really good for a big event. "i go for it." risk blowing up.

Periodization for me

I think this question is too tough. Runners are constantly tinkering with things so it's hard to know what was the real cause of a breakthrough.

Training works in magical ways when you supplement it with superb recovery.

Be borderline obsessed about getting enough sleep (9+ hours; plus naps, especially if you’re running doubles) and tracking your food (run more, eat more). Focus on getting a lot of iron (w/ vitamin C) and calcium (w/ vitamin D). Consume protein 10-30min before bed. Cronometer is a good app I’ve used for nutrition tracking.
That’s more valuable than any "magical" workout. It goes farther than you’d expect!

Maybe it'd be easier to see if anyone has tried things and DIDN'T have a breakthrough while ...maybe we can see what doesn't work or is a waste of time

Do more endurance training hours per week.