I've been trying to run a sub 30 minute 5k for years and never made it, feels like I've hit a wall and I can't get any better. I can do 37:40 but thats my best.
Recently I bought a HR monitor and calculated my heart ranges. I also got the running formula book. One of the exercises it suggests is running at threshold HR for 3x1 mile with 1 minute rest inbetween, which I've been doing once per week (it also suggests a 5x1km of the same thing, but it takes place 2 days later and my legs are taking 3-4 days to recover so I just do more easy runs for the week)
It's not too terribly hard to do. Feels rough and my body wants to give up but by the time I'm halfway through it's not so bad anymore, and I know from experience I can take it. I wonder, is this enough for me to improve though? Right now I'm doing this and 2 x 50 min E runs per week. My plan being to mix in the 5x1km T run when my legs are recovering fast enough to take it. But I've got a friend telling me I training is where t's at for fast progress. Should I drop these T runs and go straight I runs instead, alongside the E runs? Or should I just keep doing these T runs until I get to the point where the book tells me to start on the I runs?
Maybe I'm being inpatient, I just feel like I'm not progressing. And my friend says the E runs are to build resilience for the I runs so I wonder if I should be doing that first and maybe mix in the other kind of runs later