55ish mileage week

the plan seems chill to me just run

also how are you doing 3x1k uphill but only 2 minutes rest? monster downhill runner

M AM ?

T AM ?

W AM ?

T AM ?

F AM ?

S AM ?

S AM ?

Idk if you need the steady running. It's ok to run easy, recover, build your base, & focus on the sessions you plan on doing.

+1 you don't need a prescribed pace/workout for every run.

Also, what's going on with the "2mi (warm cd)" every day? Typically an easy run or long run would not be a warmup/cooldown situation - just go run your miles.

Nobody can say what kind of times you will run based on this information alone. What are your PRs from 400m all the way up to 5k?

Generally, this looks like a pretty solid plan without too much emphasis on going hard. There’s no question you will improve. I agree with the poster who asked about the 2 mi warmup on easy days. Just substitute some doubles instead, like 3-4 miles. They help promote recovery too.

Don’t overthink this or get married to a structure. I’ve mentioned here before that I basically ran an eight mile run every day and a long run on Saturday with Sundays off (pickup basketball or soccer) in high school. The only structure I had was a tempoish run or fartlek on Wednesday and a progression run for the Saturday long run (12-14 mi). Every other run I ran by feel without a plan. I also did strides probably 5x per week. It served me well. Many of my runs ended up being pretty dang fast if I felt good.

My times drop off as the distances increase but my 3 mile or for this year was 18:30. In comparison to last year my 3 mile pr was 20:50 but my track times were 400 : 59, 800 : 2:16, 1600: 5:28 (def could have ran faster than that at the time just had some bad races), never got an official 3200 time but it was somewhere around 12:30.

I feel a lot stronger aerobically in comparison to last year but I want to continue that upward trend.

So how would you suggest I run on those days instead

You're running 4-5 workousts per week in base?

2 workouts peer week? Tuesday and thursday

“Steady” on Monday and Friday, and a long run?

Are you slow? What else is a "steady"?

By feel. Take your easy days easy. You don't need a warm up and cool down. If you're tired from the previous day run slower. It's ok to progress a little on easy days but, generally, within your easy pace range. Steady just feels coded for grey zone to me which I'm not a fan of. Would rather you nail the 4 mile tempo day than being fixated on running 6:30 pace instead of 7:30 pace the day before which could affect your workout.

Alright then can someone give me some advice on what I should do instead since there’s something clearly wrong with the plan I made

So on the “steady” days it would be better if I just tan the same mileage but not really care about pace? That was my intent when I phrased it as steady a day where I just try to run for a certain amount of time or miles without worrying about pace and running somewhat comfortably. While on the 6 mile easy I would make a conscious effort to run slow to recover from the days before. Is this how I should continue if I were to follow this training plan?

Yeah I would just swap steady for easy on those days. Don't worry about pace/just get the miles in. If you want you can throw in some strides 2x/week at the end of those runs. Stuff like 4-6 x 20s w./ 40-60s rest in the last mile for some turnover.

The plan looks good. 6kish of strength work on Tuesday is perfect for base building. You can even do those sessions as shorter reps @ T w./ short recoveries. Volume 800s w./ 45s rest or volume k's w./ 1:00 rest. Can try to build to 8k worth of volume on that day. The hills look good to me on Thursday. A plan like this should help develop some strength & get you ready to add in faster stuff later.

What pace would you suggest for his volume 800s or 1ks? Looks his like 5k pace is around 6:10.

If your 5k is 18:50 then drop all that rubbish, just jog slow and easy at 8-9 pace and do one threshold interval workout or race each week. I do that for 30 miles a week, 16:44 age 35.

thanks imma for the advice i will be following this ill let you know how it goes