So I have been training pretty consistently at around 80mi/week for a few years and have seen great improvements in the mile (4:05) and 3k (8:05) but my performances for 5k and up are no where close to the same level...5k 14:20, 5mi 24:45. I am a year out of college so I am self-coached.
Is it as simple as consistent training (including all periodizations)?
In 'base' phases I tend to struggle running 4mi at 5:00/mi (my tempo pace according to Daniel's and McMillian) which seems pitiful compared to my mile/3k PR's. Would doing long hard runs, say 10mi at 5:30 pace, help?