How's my progression looking? Just got under 18 in 5k

Pretty solid times for 37. The progression is impressive too, but you’ll typically see the most improvement in the first year.

I think you can get faster at 30mpw, maybe another 60-90 seconds off your 5K time in the next 12 months. However, it’s more likely you’ll improve with 40-50mpw, unless you’re still doing a lot of cross training on the bike.

The catch is to stay healthy. You’re younger than me, but no spring chicken.

Of course there is value in testing your mile time. I’ve been running off and on for 20 years, and I’ve never raced a mile, but I should have. It’s typically better to work on speed early on and then increase distance.

Thanks! "No spring chicken!" How dare you? ;⁠-⁠) I still struggle to accept I'm not in the spring chicken category anymore as I feel fitter and fresher than ever. But you are probably right and I should train accordingly. No point getting injured and undoing all the good work. I will try to up my workload to 40mpw as you say it's bound to help.

Is there any comparative guidelines as to what is a good 1 mile time? I have an idea how 5k times stack up but not a clue about mile/1500m times.

All of this is good. Sounds like you have some natural talent OP. I think sub-17 is attainable with an increase in mileage. After that, genetics play a role. You could build to 80-100 mpw & never break 16:00 or you could run sub-16 on 50-60mpw.

I wouldn't be so strict about setting a goal and trying to figure out if that goal is too easy or too hard. Running is about the process. Log consistent miles. Do a weekly workout. Stay healthy. Go out & race. The time will figure itself out. It gets less fun when you put pressure on yourself or have some arbitrary standard for what good is.

Thanks. Putting expectations on myself has always been one of my biggest problems. I'm pretty sure that's how I ruined mountain bike racing for myself. I have absolutely no idea how to not put expectations on myself though, it just seems to be my default mindset. But I'll try. I'm just enjoying running anyway regardless of times and mountain running which what I love the most isn't judged off of times like track/road so I will try to stick a few more off road races in to mix things up a little.

I hit 16:58 on Sunday just gone. I haven't increased my mileage much. Average 49km a week over the last 4 weeks but closer to 40km a week over the last 10 weeks. I have had weeks where I've hit 65km a week but usually followed by a week of lower mileage.

I joined a club and am doing one speed session a week which can be 400m intervals and some tempo work and one long run of 13-20km a week. All my other runs are usually slow enough at about 4:40 mins per km.

I still seem to be improving quite a lot on this level of mileage. Should I add in another speed session. I rarely feel tired and don't seem to be picking up too many injuries. I'm going to try sticking to the 60km a week rather than letting it slide back some weeks. Consistency has been getting better since my times are getting faster. I do a good few mountain running races so I don't know if I need to do any specific hill running exercises.

Is there any "must do" session that is guaranteed to improve my times?

Nice progression man.

I would not add another speed session into your week. It sounds like you're currently at 2 harder efforts (speed session and tempo) and a long run each week; 3 hard sessions + a long run is risky and unnecessary when there are easy gains to be made from upping the mileage a bit. Simply working up to consistent 40 mile weeks should keep you improving as your current mileage is quite low (it is very encouraging though that you can hit 16'58" off 30mpw, many people need to run much more to hit that level).

However it might be worth adding strides to the end of some of your easy runs if you aren't already. Do 6-8 x ~100m at around mile pace, maybe slightly quicker towards the last few. They will improve your neuromuscular coordination and running form as well as helping you run fast relaxed. They're not hard and not sprints, add them in maybe twice a week.

Congratulations on meeting your goal!

Most important thing is not to get injured in my opinion. I think you've received some good advice in this thread.

Really think there's no need for another speed session.

It's important to have a week every now and then where your mileage is lower (a 'down' week). It seems like you've been naturally having those... and then cut them out so be careful.

Don't get tempted to race workouts at the club.

Re the 5K, don't be disappointed if the course is slow - you're not going to run a PB on a really slow course, it's unlikely. Applies to racing in general. (I mean what you wrote months ago - I just think it's an important point as you seem to put a lot of pressure on.)

Personally I wouldn't change too much. You say you're still improving. If you want to add in more I'd add in easy runs tbh.

Did you run a mile or 1500m?

Or are you sticking to mountain running?

Just my thoughts. Have fun!

Hi, sorry I should have replied sooner but I dont check this forum often.

Thanks for the kind words and advice. I am still doing mountain running alongside the road racing. I think it makes sense to do both as the mountain running certainly seems to help with strength. I notice the physically strong looking guys who are fast on the road seem to be relatively stronger on the mountain runs.

I will definitely try to incorporate strides into my runs at the end of the easy runs. So a tempo run, a speed session, a long run and 3/4 easy runs with strides at the end will be my goal going forward.

I might try a mile time trial this weekend and see how that goes. I'll let you know!