Need something to shift me off my running plateau

[AdventureBe]

I'm 45, been running around 5 years. Parkrun PB 24:01, 10kc. 49 mins, HM 1:51

I've been doing times close to that for 3 years. Train 5 times a week.

Sat - Long Warm up and parkrun
Sun -Long run 10-15 miles depending on what I'm training for and core sessions (sometimes!)
Tues - Reps sessions with club
Weds - Easy 45min, plus Yoga and core
Thurs - Threshold run

What tweaks would you make to try and get me off that plateau? I feel like I'm doing everything right, but my times aren't shifting. I suspect the only answer is to lose some weight, but I'm already at my lowest weight since puberty! BMI 22, so in theory there's plenty of room to lose a bit, but I don't know where from!

[pootlebug]

Have you a Garmin or similar? I think it's not just about doing intervals, but about sticking to a pre-determined pace as you do them, iyswim.

[AdventureBe]

Thanks pootle. The club session is similar to what you describe, with a different session each week. Sometimes it will be on hills, other times flat, with the reps varying form 20-30 seconds to 5mins, according to the sessions.

I suspect you may be right and longer reps might be the way to go.

[pootlebug]

By 'rest' I mean easy run/jog, not stand still.

[pootlebug]

What does your club session involve?

I found increasingly long intervals above 5k pace helped me.

So your 5k PB is at about 4.48 per km - try running at 4.30 per km, initially for 2 minutes, with 1 minutes rest in-between, x 10 or 12.

Then increase the interval length on future sessions to 3 mins, with 1.5 mins rest, then 4 / 2, and work up to 7 minutes fast, 3 minutes recovery. If you can push it to 10 mins fast, 5 mins recovery, 10 mins fast, I bet you can smash your 5k PB.

[cuddingandpustard]

I don't run but go to kettlercise class and my instructor often says that runners have improved since going to classes and strengthening their core, maybe this could help?