Apologies, my wife is not keen on me sharing Strava profile on the web as people can basically see where we live (UK countryside and we are the only house in the area!).

Low 15:00s. I doubt I'll be able to break 15 though as I'm just getting too old now. I used to train seriously when I was a teenager so maybe those adaptations stick with you as you get older.

It's a good question. I find that the most important thing is running at or close to race pace. I follow Canova's training philosophy quite closely. Definitely recommend reading the runningwritings link I posted above.

I do between 80km to 100km a week.

Most of my running is done at a moderate pace. I just do this to get mileage in. Most of it is quite hilly. Looking at about 300-400m elevation for each 10km and runs range from 10km to 20km. Pace is around 4:00/km to 4:20/km.

If I do a workout, I follow it with a recovery run. Pace around 4:40/km. If a super hard workout then I do two days of recovery runs.

I never run doubles because I have young kids and don't have the time.

The most important ingredients are the workouts. I never repeat the same workout. A typical one for 5km training would be: a few km warm up, then 3km @ 97% 5km pace, 2 min moderate, 2km @ 5km pace, 2min moderate, 1km @ 103% 5km pace, then a recovery pace warm down. About 15km in total. That's a hard workout and would be followed with easy running the next day. I would do that workout to improve lactate buffering and improve anearobic capacity.

For lactate threshold I'd do something like 20x400m at LT pace with walking rest for 3 minmutes inbetween. This is where I might use the hyperbolic model to figure out when all the metabolic byproducts are flushed out so you can basically do the next 400m mostly recovered.

Other workouts might be aerobic thresohld runs. So marathon pace running for 15km to 30km. These are the long fast runs that canova talks about. They are hard and you need a lot of recovery after. I really find they improve performance quite alot. They are not presecribed in most training plans and I feel they are a key missing ingredient.

I do a fair bit of hill reps and sprints as well. They are probably best for improving VO2max. Lots of rest inbetween reps, you need to be fully recoved for the next one to get the benefit.

Lastly, you need to keeo touching on all the various metabolic systems. If you don't use it, you lose it. Keep your training varied. Sprints, short interbvals, long intervals, long fast runs, hill reps, ladders, alternates, with varying levels of recovery and at different speeds. Make sure your training is additive. Don't remove any class of session, just add more different types.

Do strength/core workouts. Plyometrics. You need to be strong to bash out miles at MP and not get injured.

I use theragun after any hard workout. Helps recovery loads.

Eat. Alot. On hard workout/long run days I do about 5000kcal.

Most importantly, I think, don't listen to any of the 80/20 polarised nonsense, MAF method, or anything like that. One size fits all training regimes don't work very well because everyone is different. They work for beginners because _any_ running will have them improve.

For more experienced athletes, to run fast you need to practise running fast at the paces you will race at. So doing a training plan which prescribes 80% of easy running as a rule is no good. You only run easy if you need to recover. Every other workout/session needs to target some metabolic system to promote adaptinos which help you run faster. It's the workouts which really make a difference to your race performance.