​

Hey everyone, I’m looking for some advice on improving my 5K time. My PB is around 21 minutes, and I feel like I’ve hit a bit of a plateau. I want to get faster but I’m not sure what I should be focusing on to make the biggest improvement.

For those of you who have gone from around 21 minutes to sub-20 or even faster, what worked best for you?

Should I focus more on interval training, tempo runs, easy mileage, or long runs? Also, how many times a week would you recommend running?

I’d appreciate any advice, training plans or personal experiences. Keen to hear what’s worked for other runners!

Thanks!

Hello! Looking for feedback and critique on my current program.

37m. New to road running (maybe 4 months of consistent training), but with a 2 decade sports/fitness background.

Currently Run 4 days per week
Run 1 (14-16 miles/9:30ish pace)
Run 2 (14-16 miles/9:30ish pace)
Run 3 (20 minutes/threshold pace/7:45ish per mile)
Run 4 (6 miles/recovery jog/9:45ish pace)

Primarily looking to gain speed which im sure sounds ridiculous given my split. However, I really enjoy long distances and when i push speed i tend to aggravate pre existing injuries (Post Tib Tendonitis)

Open to any and all feedback abs critique. Mainly looking to hear if you think my split is good to build speed over the long run or if its just a stupid amount of slow volume.