I've been consistently been running 40-60 mpw for the last 5 years or so. I've ran a 2:57 marathon 3 years ago with a 8 week specific block reaching 80mpw. However, over the last year or so I've plateaued I think. It's hard to tell since I haven't completed a open road race in years. My IM marathon time has dropped from 3:50-3:30 but this could be due to better pacing/fueling on bike.
Obviously, I need to change the stimulus. I mostly run easy with 1 day per week doing some tempo intervals or 400s/800s. All of my runs are somewhat hilly too. I'm tempted to add a 2nd hard workout but I don't want to risk injury. In the past, the more intensity I added I would be on the borderline of injury. However, I seem to do okay with more volume as long as it's easy.
So should I just add volume if I have the time? Or do I just need to add another harder running day in there and make my easy runs even easier to avoid injury?
Obviously, I need to change the stimulus. I mostly run easy with 1 day per week doing some tempo intervals or 400s/800s. All of my runs are somewhat hilly too. I'm tempted to add a 2nd hard workout but I don't want to risk injury. In the past, the more intensity I added I would be on the borderline of injury. However, I seem to do okay with more volume as long as it's easy.
So should I just add volume if I have the time? Or do I just need to add another harder running day in there and make my easy runs even easier to avoid injury?