I will be starting my fourth year of training so I plugged in my weekly mileage totals from the three previous years into excel and here is what it spit out...
Year 1: 49mpw
2: 46 mpw
3: 55mpw
If I step up too 65-70 mpw for 2011 can I expect a good improvement on my 17 flat 5k? (for the @ssholes that will possibly respond, you can suck my ****)
Progressively build up your long runs and tempo runs with your mileage, and yup.
Don't get injured too.
Oh for sure! There should have been a more substantial increase in mileage since your first year, but if you work your way up to 65-70 in the next several weeks, I'm sure you could see some pretty decent improvement assuming your mileage and workouts are consistent.