How to break through a running plateau

So a few things:

1. 3 months is nothing in the grand scheme of running. A lot of the people you see posting great times have years of lifetime miles built up. You'll see progress as you keep doing what you're doing

2. You need to add more mileage. The rule of thumb is 10% increase per week, with the 4th week being kind of a de-load week. I'd gradually add distance to those easy runs and the long run while keeping your speed work the same and see how your body reacts to that

As far as your last paragraph, I'd need more info. What do you feel like is holding you back from running something faster? Leg fatigue, inadequate cardio, etc?

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I'm currently doing probably 2 days of 3 mile "easy runs", 2 days of some type of speed work mixed, and 1 day of a 5 mile or so run and two rest days.

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So about 15 miles per week?

You need more mileage. 5K is distance running and should be treated as such. Building your aerobic capacity is crucial before optimizing your speed.

Trying to answer all the questions in one post...

Yeah, about 15 miles a week.

My speed work is typically like 1 or 2 min hard/1 or 2 min easy for 8 reps or so or maybe 1 mile slow 2 miles hard 1 mile slow and then on Saturdays I'll try to do 5-6 400s at like a 1:20 average with a couple minutes rest in between.

My "easy" runs are typically on hilly areas.

I could be wrong but I feel like it's my legs holding me back more than my cardio. I usually feel like if I started to speed up when it gets hard my legs would give out before my lungs but not sure how much of that is connected.

I'm 41 so while not old old I'm definitely well past my prime. Sometimes I feel like my legs just don't have the speed anymore but I used to have a lot of top end speed. Much faster than people I know that are running faster distance runs than I am now so surely that's not the issue.

I've dropped all the weight I'm comfortable dropping. I'm 6' between 185-190 typically and ran this morning at 179 but I look much skinnier. Don't want to look emaciated to get my time down.

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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.

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Do you mean like a muscle roller or is is rolling a running term I'm not familiar with? Also, what type/how much strength building do you recommend and on what days. The easy run days?

How much would doing like boxing cardio 2-3 times a week help my running cardio performance?

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My speed work is typically like 1 or 2 min hard/1 or 2 min easy for 8 reps or so or maybe 1 mile slow 2 miles hard 1 mile slow and then on Saturdays I'll try to do 5-6 400s at like a 1:20 average with a couple minutes rest in between.

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These are all good workouts.

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I could be wrong but I feel like it's my legs holding me back more than my cardio. I usually feel like if I started to speed up when it gets hard my legs would give out before my lungs but not sure how much of that is connected.

I'm 41 so while not old old I'm definitely well past my prime. Sometimes I feel like my legs just don't have the speed anymore but I used to have a lot of top end speed. Much faster than people I know that are running faster distance runs than I am now so surely that's not the issue.

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You'd be surprised how much your running will improve with added volume. That "pop" you need will come from the continued loading and deloading of your legs throughout longer runs

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I've dropped all the weight I'm comfortable dropping. I'm 6' between 185-190 typically and ran this morning at 179 but I look much skinnier. Don't want to look emaciated to get my time down.

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I think that's a fine weight to be at.

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Do you mean like a muscle roller or is is rolling a running term I'm not familiar with? Also, what type/how much strength building do you recommend and on what days. The easy run days?

How much would doing like boxing cardio 2-3 times a week help my running cardio performance?

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He means rolling your legs with a foam roller.

I add in my strength and core stuff on my harder days. I know there are different theories on what works better but that's what works for me. To me, I'm getting all the "fatigue" done on one day so my recovery can be true recovery

For now I'd try to increase your mileage by adding ~1 mile to each of your easy runs, each week. The 10% rule falls apart at really low and really high mileage so Jack Daniels (the running coach, not the whiskey) recommends an alternative of "total weekly mileage increase= # of runs you did the week before." Do that for about a month until you work up to about 25 miles per week and I bet you see another drop in your 5k time.

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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.

A 5k is a specific distance

Running is specific
1-2 min hard isn’t specific or threshold or even vo2 max.

You need to target workouts that build threshold (5k)

1-2 mi WU
2x2-3km threshold float 1km easy between
1-2 mi CD

Consistent training over a long time is how you run well

If your target race or distance is something else then you target the demands of that particular event !

You can’t be the best miler and marathoner in the same block, the goals are too different

There’s no magic, just hard work over and over

Consistently good, over occasionally great