However, there is almost no advice on how people who run say 3 times per week should train. How do you run as fast as possible on such little training (while not getting injured) if you only run 2 or 3 times a week?
Because you have a lot of rest days, can you do every run hard? Do you still need to do easy runs to prevent getting injured? Note if you do two easy runs a week under this constraint you may only have one workout per week (or less). What is the best option for these so called "Hobby runners" (not necessaily hobby joggers because they go reasonably quick, but not runners because they don't run enough) Hence I am coing the word hobby runners. This is a group for which I am a member.