I am 31 years old and run between 55 and 67 miles per week, pretty consistantly. I have a lifetime mile pr of 4:48, set when I was 19. I have been doing speedwork fairly often and today I did a one mile time trial. I clocked 5:09. What should I do to get back under five?
I do a 14 mile long run once a week.
I do a lot of tempo farlek runs with longer intervals paired with short rest.
Last week I did 12 by 400 with 90 seconds rest (fastest 400 was 75 seconds and the slowest was 80 seconds) but I have not done this workout consistantly.
I make sure that I am on soft surfaces as much as possible.
Thanks for any advice.