Agree re the proper warm up. Every decent time I've done has been when I've done at least 20mins easy running, including a few short sprints and a good 10 mins of dynamic stretching first. Much as I'd love to convince myself it doesn't make much difference, my results say otherwise.
I'm not as fast as you but all my best 5K times came when I made a determined effort to hold myself back and not go too fast in the first mile, take the middle mile faster and give it everything for the last mile.
Thank's, yes I know and if I'm honest I often take the Sunday run a bit easy.
I'm not training for anything specific ATM, other than the new XC season but I go up a age group next year and I need to knock about 60s off my 10k and a bit more than 2 minutes off my HM to win a trophy or two in local races (say it quickly and it doesn't sound like much!) . So, I'm currently trying to do enough to give myself a chance before the focused race specific work starts next summer, if that makes sense.
I've done well this year and already knocked more than a minute off my 5k and 7 mins off HM, compared to last year but I realise the improvement can't continue indefinitely.
My current week (when everything goes to plan) is:
M - AM weights & Pilates PM long run 10-15 miles
Tu- Evening,club speedwork session 1 hr
W- lunchtime spin class, evening yoga
Th-Evening, club steady run, 1hr approx. 7 miles. The group is a bit quick for me, so I'm pushing all the way!
F - weights and core
Sa - 3 mile jog warmup and ParkRun or XC race once the season starts
Su - 40 min threshold run if not doing a 10k or HM race
If I'm racing on a Sunday, I'll skip the Park Run and the Monday long run.
My youngest goes up to senior school in Sep, which involves an early bus, rather than the school run, so I have a bit of extra time in the mornings. Would there be any benefit to adding and easy 2-30 min run each weekday morning (except Mon) or is it likely to do more harm than good?
I could use the time to have a go with the foam roller, which I suspect would be more beneficial, but it's so mind numbingly boring, I doubt I could keep it up!
If you're thinking my hard 7 miles in an hour is a bit slow, that's because I'm old and female!!