prior to about 3 months ago the most MPW(miles per week) i have done is 10-15 all of which were intervals and tempos but about 3 months ago i read daniels running formula and changed my running schedule to this for the past 3 months
RR anywhere from 7:45-8:30
sunday 8 mile Lr @ 7:00-7:30
monday easy 4 mile
tuesday 4x 1k @ 3:20 with 2 minute rest (pretty easy) 1 mile wu 1 mile cd
Wednesday rest
thursday easy 4 miles
friday 5 miles total 3 mile tempo
saturday 5 miles easy
total 30.5 miles
this is what my average week looks like what do i need to change to get my ambitious goal of a 10:30 2 mile previous pos from 3 months ago 10:16 3k and 4:48 15 on flat indoor track