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I'm 19 and have been running for just over 3 years. My PB's are 21:35 for 5K, 45:50 for 10K and 1:42:03 for the half-marathon (only done one of each). Normally I'm a high mileage runner and I did the 5 + 10K times without doing any form of intervals, and for the half I did a few interval sessions but mostly focussed on mileage and a hill session once per week.
It's a question that I've found more relevant to me since joining my Uni Athletics club- we do a track session (normally pyramid's or kilometre repeats) and a hill session once each per week. I enjoy the sessions but I find that since I've started running faster on normal runs (I am now regularly knocking off 7 mile runs in under an hour, normally averaging 8 min/mile) I can do more mileage (I normally do 40+ per week) and feel better about the quality of the runs! I've replaced the track session with a 7 mile run, and since I've done that I find I've started running faster- maybe it's the new Garmin! I was just wondering what has worked for you guys? Thanks for the advice, appreciate it!