I'd like to be bit better runner.

[Emphasise]

What could/should I change? Im 47 and run 10k in 48:30, hm 1:50, so not too shabby. "just" a couple more minute would see me winning age-group prizes in local races though.

A week currently looks like this.

Tues: seedwork/hill reps
Thurs: steady run, 7- 7.5 miles in an hour
Sat: Parkrun 24min
Sun: LSR 9-13 m

I feel like I should add more sessions,but find it takes 48 after any quality running.g before I feel ready/able to go again. No real injuries , but lots of niggles.

What advice would you give?

Cross training, maybe weights type work to develop strength?

I would join a running club. You could work on form and get some tailored advice on training. Plus you could find others a similar speed to you who may have ideas.

Other than that I don't know because you have all the obvious things covered.

I've found that adding strength work had improved my running, could be psychological though?
Also yoga! Really helps flexibility and reducing niggles

The first thing anyone says to improve speed is interval training, but I guess your Tuesday speedwork/hills covers that. How hard do you push yourself on those sessions? Are you totally dead by the end?

I guess your parkrun is at threshold, so that is covered. It doesn't make sense to run any more sessions as recovery is very important and you will also risk injury

I found going to the gym once a week to do core and strength work helped significantly

And a running club may help, running with other people can motivate that bit of extra speed

For me, I've improved considerably since joining a running club and doing their speed work sessions. For me, I do one session of each per week of track (speedwork intervals), hills (7-10 miles), tempo (5 miles) and a long run. I notice that the people who do the tempo sessions regularly are the ones who improve their speed - myself included. I've improved from 8:30 minute miles to 7:30 mm in a small number of sessions. It helps to have someone pacing you / running with you so you don't drop speed.

How long is this for??? Tues: seedwork/hill reps
How long is this for??? Thurs: steady run, 7- 7.5 miles in an hour
Sat: Parkrun 24min
So is that 1.5-2 hrs?? Sun: LSR 9-13 m

Wow, that's all you do?

I do wildly more activity (4 days running but lots other other stuff). I think my 5km might be about 27 min so not hugely slower, but I'd be chuffed to skies if I could do 10km in under 50 minutes. I imagine what you do must be terrific for you, already. Maybe there are hardwired limits? There is nothing that could make me as fast as you are already.

I've been running for about 10 years, race a lot ans already belong to a club, but it's more of a running group than a serious competitive club, although plenty if people quicker than me to run with.

I dont do a lot but I do train so I'm completely spent at the end. Ime, people who do a lot more volume aren't training very hard most of the time.

There is a whole school of thought that says you should spend months of your life building up baseline, somehow many long hours of slow running is supposed to reap huge rewards in speed, ultimately. Maffletone & that lot. Often people who are naturally fast have never learnt to go slow so they benefit hugely when they learn to do that. This takes many obsessive hours (I am the other way around, I am still trying to figure out how to push hard and I never want to be obsessive).

One alternative, if your time is limited to only 3-4 limited sessions/week, is that you always train hard but if you do that, you're never as dedicated as the Maffletone lot are.

I read intervals should only be a once a week, and maximum 3 times a month. While Something like your long distance run should be not hard, pointedly a slow effort that leaves you with plenty energy afterwards.

Might be something there for you to think about experimenting with.

Also if you think about it, your distances vary a lot, from

Most 10k plans include a long run of 10-12 miles.

the first thing that jumps out at me is your doing what you call a steady run to fast compared to your 10k time for instance 7.5 miles in an hour is 8mm yet your 10k pb is 7.43minute milling according to this www.runnersworld.co.uk/rws-training-pace-calculator gives based on your 10k time an easy paced run which should be 80 percent of your running at 9.33 minute milling and tempo at 8 minute milling which you correctly say is your park run if you slow down your steady run d youl feel fresher for the 2 important sessions parkrun and speed-work/hills id also say you might want to think about only doing one hard session a week and the rest easy to get the easy running percentage up and perhaps adding an extra day of easy running

Some things I've noticed about many of the naturally fast runners (compared to me slogging at the back):

In the rest phase of intervals they don't rest much. They still go pretty hard. They don't get their heart rate right down like the books say you should in the rest phase (this is how intervals are supposed to work, very hard, very slow, very hard, very slow...)

Some of them don't use arms much or use them badly.

Plenty of them have funny kicks... they waste energy using their feet & legs in funny squawky ways.

They do feck all exercise most days. I don't think they are being English in saying they do feck all.. they really do feck all, they are naturally just that good if they only work out a few days a week. (feckers ).

BUT, The very best ones also go the gym & do strength work. They move their legs like wild devils.

They may not actually breathe or sweat as hard as me (but still very much faster)

They get lazy & start chatting sometimes, too. :)