Posted: 30/04/2016 at 07:09
I'm currently following a plan from Pfitzinger and Latter's book, Serious Road Racing. Although I was running faster previously, I lost my speed last year as I had 5 months off through injury and did nothing during this time other than yoga and Pilates.
I've followed the 12 week 5 k plan - the easiest being up to 45 miles a week - and have just completed my first tune up race. I ran my best time since the end of 2014.
I'd recommend trying their plan if you can commit to 5 runs a week as the combination of consistent mileage and targeted speed sessions should bring your times down.