i have been running about 2 years and my prs ar 15.56(5k) and 34(10k) mins.i can seem to get down to 15.30.i do 60 miles a week and want to improve.i train on my own and my sessions are 10 by 400 in 70-73 and 5 by 800 in 2.30-2.33.both with 100m walk between.i also want to get my 3k time to about 9 mins.Any advice on sessions and mileage???
.in the next year i hope to be at 14.30.advice please
thanks in advance