How many days per week are you running? Has that been the case for the last 8-12 weeks? If the answer is yes then you are just having a planning and progression problem on the run. The first thing I notice is you are not doing any form of periodized focus to your training. There should be a few phases throughout the training year.
1. Base phase with high mileage and low intensity
2. Building Phase with similar mileage but adding in hills + speed interval work
3. Fine Tuning Phase where you drop the volume and maintain the intensity while doing specific work for the race demands.
The way I train my run is:
1. Winter + Early Spring is all about volume and low intensity. I progressively build up my weekly mileage with no more than a 10% increase week over week.
2. I then use the spring time to get in my hill and speed work while maintaining the same volume within 20% of the last week of my previous block and I won't run any more than that volume in the entire phase. I do however then progressively build up the duration or distance of the hill repeats and speed intervals.
3. Lastly I then start to fine tune my engine. I drop the weekly mileage by 20% or more, get in a few open 5K races building up to a 10K open race and weekly bricks off a hard weekend bike. This is where tempo runs become bread and butter and even on easy runs I throw in a shorter tempo interval just to get my legs up to speed. These intervals are always no more than 10% of the entire run so 6 minutes for a 60 minute run.
I've managed to get not only myself, but a close training buddy to new PRs in the last couple of years with this approach.
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"Train so you have no regrets @ the finish line"
1. Base phase with high mileage and low intensity
2. Building Phase with similar mileage but adding in hills + speed interval work
3. Fine Tuning Phase where you drop the volume and maintain the intensity while doing specific work for the race demands.
The way I train my run is:
1. Winter + Early Spring is all about volume and low intensity. I progressively build up my weekly mileage with no more than a 10% increase week over week.
2. I then use the spring time to get in my hill and speed work while maintaining the same volume within 20% of the last week of my previous block and I won't run any more than that volume in the entire phase. I do however then progressively build up the duration or distance of the hill repeats and speed intervals.
3. Lastly I then start to fine tune my engine. I drop the weekly mileage by 20% or more, get in a few open 5K races building up to a 10K open race and weekly bricks off a hard weekend bike. This is where tempo runs become bread and butter and even on easy runs I throw in a shorter tempo interval just to get my legs up to speed. These intervals are always no more than 10% of the entire run so 6 minutes for a 60 minute run.
I've managed to get not only myself, but a close training buddy to new PRs in the last couple of years with this approach.
------
"Train so you have no regrets @ the finish line"