SkinnyBones92 wrote:
5'11
25 yrs old
35 mpw
19:00 5k on hilly course
Build your base over a few years while working on speed.
Do a good warmup before working on speed. Do not do all of the runs at 100%! True speed development is 5 X 50 with full recoveries in warm weather. Short hills, jump rope, plyometrics, bounding, downhill running, etc. can also be speed development. You will need a recovery day afterwards!!!
Hard interval training is mainly started about 10 weeks before your biggest race. It is the most important part of your training and you do want to do a little all the time (one day per week max.). But then with 10 weeks to go you start building it up for six weeks, then cut down the last four weeks. See Arthur Lydiard writings.
I would also spend some time doing fartlek and long hills all year round as part of your basebuilding. The main thing is do not do too much of a good thing---hard interval training before it's time to do so.