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My running's gone a bit astray recently. I need a good weekly schedule which is easy to fit in around my working week and which will help me see improvement. I also swim and spin in the winter. At the moment my weekly running looks like this:
I feel like I've lost a bit of pace recently and want to get that back and improve in order to be more competitive in races. I get placed middle of the pack in races generally and really want to improve on that. I'm not in for any races at the moment but considering my first 5K on 4 Dec if there are spaces. I usually race longer distances IE 10K, 8 mile, 10 miles, half marathon and have recently completed my first marathon.
Any tips on improving gratefully received.