Describe a week of training for each part of the season
What are you’re pr’s 5km-10km
What do you’re weight sessions look like
Also, for you’re 5x3min fartlek. I would recommend trying 8x2min at 2:50-3:00 pace.
Buy a heart rate monitor, record the amount of time it takes to get to 120bpm, then start the next interval. When you progress to 45 second (jogging) recovery’s increase the time from 2:00 to 2:30, slowly progressing over time to 6x4mim at 2:45-3:00 pace with 45 seconds jog recovery.
What is you’re standing and maximum vertical?
What is you’re maximum squat?
On easy days, doing strength before runs and extensive tempo work afterwords like 20x100 with slow jog back recovery increasing each week to 35-40.
After speed workouts (60-400) doing a quality 2000m run, and then recording the time it takes to get to 120bpm and the pace of the run.
Training the speed reserve is vital (120-150m @95%+ with full recovery’s)
Working on the ability to use lactic acid and clear lactic acid at top speeds while still using high intensity’s and power
3x3x60 and 2x4x80
Balance, flexibility, and mobility are also very important for a runner and should be incorporated before and after each run.
I do not recommend incorporating speed development (10-60m) as entire workouts, rather in the warmups before workouts like 3x20+50.
Plyometrics are also extremely important , look up plyometric progressions on youtube and a good key rule is to do 2000 high quality reps before progressing to the next exercise. So 10x3 2’ rec for a couple weeks before progressing.
Strength endurance is also very important, ie doing highly intense muscle straining exercises with little to no rest so that you are also cardiovascularly straining/stimulating yourself.
Usually 10x10 with 20” rest progressing to 10x45 with 10” rest is ideal.
Aiming for 2.5x body weight squat and being able to do many pistol squats.
Lunges after every workout (alternating with jumping lunges) 100-400.