low mileage training and 5k

Question
I would like to improve my speed in the 5k, but don't want to run 30 miles/week as is usually suggested.  Running slower makes me more sore than a faster pace (over the same distance), and, due to work and family commitments, I have limited time to run.  Currently I run 3x/week, 8 miles total/week.  I plan to increase this to 10 miles/week in 3 runs. What would be the best type of runs for me to do (speed vs slow, etc)?  I am 47 and last year ran my first race in 20 years (29:00 5k on running 6 miles/wk for 2 months).  

Thanks!


Answer
Preston,

You have a few issues. The first is that your average run and your long run are the same at 3 miles. Your race is 3 miles. This makes it hard for you. When you do runs slightly longer such as 4-5 miles, the body feels that 3 is short and is strong enough to pus for the 3 miles. The second issue is this: you want to get faster (which generally requires interval or anaerobic work). Adding these type of trainings will improve your time, however, they need to be added to an already strong aerobic base (which you don't have). If you add them now, you will improve over a short period of time, and then you will essentially fall apart because the body will peak and there is no strength to hold the intervals together. You should run 4 days a week with one being a longer run, maybe 5 miles, one being a easy recovery day of maybe 3 miles, and the other two of mabe 4 miles total incorporating some intensity.

RYan