I would like to know what should be realistic expectations for myself and my running goals. In sports I've a habit of either a. Setting my targets too high or b. Overestimating how high my natural will carry me without training enough. So I'd like to avoid that if I can and set some realistic expectations/goals for myself for a change.
So I started running in Sept last year and did a 10k in 40.40s. in October. Between that race and march this year I got my parkrun 5k time down from 19.26 to 18.26 doing approximately 15-20 miles a week with just general running and since then I've upped my mileage towards the 30 mile per week. I surprised my self at the start of the month with a 17:56 5k on a fast course and then last night on a tough course I did an 18.21. I think have a strong kick and ran the last 300m at roughly 4.30 mile pace. I was still disappointed not to go under 18 but it was definitely not a fast course. 2 weeks ago I set a PB of 38.02 for the 10k on a nice flat course. (I only have standard runners but will probably get some Vaporflys soon as it pissed me off being passed by anyone wearing them LOL)
I have only started doing speed sessions in the last 3 weeks and before that it was pretty much all base work. What do I need to do to get sub 17 this year? I'm 37 and feeling no injuries from the increased volume. Is 30mpw reasonable to see continued progression? Looking at the Strava of those ahead of me they all seem to be doing a lot more than me. Personally I think I am naturally a middle distance runner but that's only guessing based on the fact I used to be the fastest on any school football/rugby team I was ever part of and I can't ever remember being outsprinted unless playing an older team. I'm tempted to do some training to see what my mile time is? Would it be useful to know anyway? I have no interest in doing a marathon this year so not worried about longer distances yet. I like the 5k and the 10k is okay but I think I'd love the shorter distance.
*Running is great fun by the way. I feel like I have missed out on a lot by not doing more of it over the last 15 years and focussing on mountain biking too much when I didn't even enjoy the racing side of that sport. Having so many cheap to enter races locally is brilliant. That is all.