Been running on an off for about a year. Didn't really get into "real" running training until last month when I ran a 19:32 (practically off of zero training)
I put it roughly 25-30mpw between then and last week with one 40mpw the week before the race. Took off a minute and 6 seconds
I've taken the general consensus around here and effed off RW advice. I have doubled my mileage to 60-65mpw this week
I've now begun doubles everyday (13/14 days), a SOM type of thing. Every thing is easy besides one day I'll throw in 3-5 strides at the end of a run and maybe a 20 minute tempo run or maybe a progression run. This week I will be hitting 60-65 miles depending on how I feel (I am going off of feel and running all on trails to prevent injuries). I have been feeling incredible
I want to build to around 85-90mpw by mid to late July, hold it for 3 weeks or so then bring it down by mid/end of august when the coach will take over with my training.
If I took off over a minute off of my 5k in one month, I am kind of curious as to what a few months of 70+ mpw will do for me. I seem to be recovering at unbelievable speeds (feeling ready for another run 4 hours later but usually wait 8-10 hours) and when I take off that one PM run, the next AM run I feel totally fresh no fatigue.
My legs felt a little tired when I started 60mpw earlier this week but now it seems to be gone.
Easy runs @ ~7:30/mi-7:50/mi
Second PM shakeouts @ ~8:15-8:30/mi
Tempo runs @ ~ 6:20-6:30/mi
Thank you guys