This is so familiar from my college days. It took my college coach telling me , “ slow down or I will kick your ass”, to finally get my running under control. I ended up knocking my times down by 3 minutes. Like me you will have to understand using a training cycle or phases. Training thru a race and easing up your training before a major race. Look up some of the training diaries of world champions on the net. Not easy to find but they are out there. See how their training is laid out. That’s how I knocked down my times for the 5k and 10k .