Hello, thanks for the response
For background currently 19 started running June 2022, went from sucking at jogging to trying to run continuously since I was bored. Enjoyed it, did double runs for fun and averaged like 800 km in 2022 (15k every morning and 5 to 13km in the afternoon). But all of these were by feel and just jogging so it was 6:30-7min/ km to 7. At the end of 2022 My longest run was 18k all were no fuel since my newbie brain had no idea. Felt a sharp hip pain and pulled it back on December 2022- January 2023 (100km each month).
2023 February almost didnt run at all (only 25ks). Ran more in march (165km for the whole month) since I signed up for a half marathon in 1st week of april, used the nike run club training plan for half, but only followed the long runs and speed session. Ran 1:50:29 pretty happy with my first half then signed up for first marathon in last week of may. Trained seriously for the marathon, did a tune-up half last week of april and did 1:43:40, So I trained hard for the marathon, did 474km(60-70mpw) in april and 332km in may (marathon not included) and ran by feel of won AG in 3:27:22 but surely I couldve done faster since I had to pull the effort back cramps were on/off cause my personal drinks taped with gels and electrolyte drinks were taken by someone ahead of me.
Anyway, took a week easy, signed up for another mara in august and ran 3:09:40 was surprised on the progression on this one. Did 70 mi avg for almost 7 weeks (no doubles this time) from Jun 19-aug7, while doing 2 sessions (1 faster than marathon pace 5k-hm pace intervals alternating each week, and threshold) and a marathon effort long run (most were the longrun workouts in nick bares yt video). Felt confident after doing a 30k race in 23rd july and used it as a marathon paced longrun (10k, 9k, 8k marathon effort at 1k float in between). I did 4:30 avg included floats so I just used it as goal marathon pace for my race.
After the marathon I just raced a 12k (50' flat) and half (1:30:40), in between 50-60 mile weeks with 2 speed workouts threshold and some 5k-10k pace. Took a long vacation in November-Feb just 20-30 mile weeks running by feel (mostly steady effort) but cycling almost everyday. Also prioritized strength training on this vacation.
Aimed to focus on my speed this year so February, gradually increased mileage 20-40 mostly easy running and started to do threshold work and some 400m at 5k effort intervals, I did a 10k in early april (41:50), had an A race was this late may but found a good B race 2 weeks before my A race. Did 10k specific workouts in the leadup and threshold, also did 5k effort reps all in 45-55 miles per week for 9 weeks. Ran too hard first 5k (20:07), faded till the end and hard to breathe because of stomach stiches and finished 41:35. took 5 days easy till felt fresh did 2x5k at 4:10 perkm cause I think I could squeeze more fitness in (ik its really dumb), this was 9 days before A race. Then ran it and did 40:40. Now working on my speed in shorter distances are my goals. Any advice would be appreciated..