I am a 32yo male and am new to running. The first race I really trained for was Memorial Day 2017 Bolder Boulder 10k where I ran 47:00 (7:40ish/mi pace).
Since then I've been running ~30-35mpw and my last "distance" race was a 5k in Feb 2018 where I ran a 18:58 (6:07/mi pace).
I live in NYC and decided to try my hand at some of the indoor meets at the Armory. I ended up running a 2:18 800m and a 5:13 mile.
Based on those mid-distance times, my 5k pace should be significantly faster.
How should I be structuring my training on a weekly basis to improve my paces for the longer stuff? More tempos? Long runs at faster paces?
Any help would be much appreciated, thanks.