As a newer runner, I’m looking for examples of improvement by training consistently year after year.
I’m a 30 year old male and I’ve been running for 20 months and have gone from 21 minute 5k to just over 17 minutes. I’m at 36:10 for the 10k. For the last four or five months or so, I have been running 75 to 85 miles per week with the odd down week.
I’ve also dabbled in middle distance and have dropped my 800m time from 2:10 to 2:05 in the last 4 months. I’ve dropped my 1500m time from 4:40 to 4:26 in the same period.
My typical running week is as follows:
Mon: easy 13-15k (about 4:45-5:00/k pace).
Tues morning: 13 - 19k interval workout or tempo (including WU and CD).
Tuesday evening: 8-10k easy.
Wed: easy 13-15k easy.
Thur morning: 13 - 19k interval workout or temp (including WU and CD).
Thursday evening: 8 - 10k easy.
Fri: off.
Saturday morning: hill workout or track workout (about 12-15k total).
Saturday evening: 7-9k easy.
Sunday: 25 to 27k long run.
I’m curious about people’s improvement by sticking with it year after year.
Thanks!