17 years old about 56kg 5'8/9 live in Kent (england)
17:30 5k, 4:30 ~ 1500m, raced nothing else
about 40mpw. currently do my easy runs at 7 min mile pace
Mon - Easy (?)
Tues- Hard (long reps/short reps - hardest day)
Wed - Easy
Thurs- Hard (tempo or shorter repeats - pretty hard)
Friday -easy
Sat - Race/workout
Sun - 10miles w/ tempo in middle (quite hard)
want to obviously improve my PR's, i don't have great flat out speed, but it's not terrible (finish 200 reps in around 28-30 secs). I don't know what pace to run on easy days, should i go faster or slower than 7m/m?