I'm recently back to running after a long layoff. Long as in a decade long. Ten years ago I was 34min 10km shape, now more like 45min shape. Am 40 yrs old now. Last few years have been dabbling with some training but nothing consistent until this winter when I at least got my mileage up to 40mile weeks. Could stand to lose a few more pounds. A few as in 15. Ran a few races over the past few years, nothing spectacular, best 10km is 45low and best 5km is 21high.
Question is if I wanted to start more serious racing should I start back at the speedier training now (5km RP, MaxVO2 etc) and stay at 35-40mpw or maybe keep jackin up the mileage to say 50-60mpw and maybe throw in some tempo stuff couple times a week? Goal would be to drop 5min off my 10km by Sept/October. I also have a touch of asthma/allergies and find doing reps difficult in spring-early fall but tempo stuff is a little easier.