So here's so history. I started running seriously in 2010 at age 31..and quit in 2013 after a feeling burned out. Things are better now and I've made a run at a comeback.
A goal of mine was to break 17. I came close. Here's a breakdown of my progression.
Averages for the entire year:
2010 - 36 miles a week (19:05 5K)
2011 - 47 miles a week (17:45 5K) - Also did periodization with a few weeks at 60mpw.
2012 - 50 miles a week (17:35 5K / 4:58 mile) - Also did periodization with a few weeks at 70mpw.
2013 - 59 miles a week - from January to April. Did not race and quit running.
I came back to running in 2015 and now in 2017 at age 38.
2015 - 42 miles a week over a 11 week span (18:50 5K / 39:20 10K)
2017 - 40 miles a week over a 12 week span (have not raced yet..but I'm thinking sub-19)
My workout strategy in my years of running has been basically this:
1. Long runs at easy pace 10-12 miles.
2. 3.5 mile tempo runs every three weeks.
3. Longer intervals every week (5x1000 or 3x1 miles at 5K pace or 8x1000 at tempo pace)
4. 15 x 200 at mile pace every week with 1 minute recoveries.
Questions:
1. Do I need 60mpw to hit 16:59 based on my running history?
2. Can I still get away with 40mpw and hit 16:59 by structuring my weeks differently and just doing faster stuff?