re: How to break through a running plateau

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Also, 5 days a week is probably a bit much. It’s hard to rest and recover, even if those are easy runs, to improve performance. Keep your long day and one of your easy days and try to add a little distance each week. What does your speed work look like?

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I’d say that depends on how his legs are feeling. If he’s feeling tired and heavy than maybe adding a week here and there (like every 4th week maybe) with 3 days may not be bad for a bit but generally speaking it’s hard to run fast without actually running. To go sub 20 I’d say getting 5 days of running needs to be happening at minimum. Adding in things like rolling/stretching/re-boot recovery/strength building would be better to make sure the legs are able to handle the work load.