re: How to break through a running plateau

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Ingeniero

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everything he said. I agree with doing strength on hard days. Think it allows your legs to truly recover as hell as those days can be. It doesn’t have to be anything extravagant. I think the biggest thing to help you is going to come from added miles.

Only thing I will add is if you’ve not given yourself a true break in a while (say 3-4 months) it may not be a bad idea to take a week and a half to two weeks off to let your legs rest/reset some. That’s about the only thing I can add from what’s been mentioned already. I would stay away from adding an extra off day if your serious about wanting to get faster thought. From what you’ve said I don’t think that’s what you’re needing right now.

Take ingenerios mileage increase suggestion and on the 4th week add a 6th day. Then go 3 weeks and add a 6th. Then go every other week for a month with a 6th. Then eventually get to where you’re going 6 every week. As long as it fits your schedule too at least. With the gains you’ve had already I think adding the extra day of easy miles is a good way to make huge strides easily. If you’re wanting sub 20 targeting trying to build to 30ish miles a week for now is probably a good goal.

Just because I’m recommending doesn’t meet its what’s necessary for you to get there either. Obviously any running is better than no running. I just think it’s a good, realistic target to get to where you want to be from where you are right now.