Try and focus on training outside now and forget about the treadmill for a while. It is great for cadence work but can put a strain on your Achilles.
A great way to break the routine of your training is to include some drills and run troughs in each of your work outs. Pick 3 good drills online and do them over 20m with a walk back. Focus on posture, contact on the ground, feet speed and arm position. Repeat those 3 drills at 3 occasions, then run 5 x 50m where you will focus on accelerating the foot speed and the overall speed. Jog back easy at walking pace. This will help you work on technique, posture, cadence and variety.
Don’t forget to think about recovery. A good way to recover from training is to use Cabot Health’s Glutamine powder and also their Magnesium Complete tablets. If you are not sure what you are doing and need some help, maybe it is time to talk to a professional coach.
We have plenty of coaches who can help you with this.
Always do at least 10min warm up. Walk if you like. Train every second days but you can do Pilates, yoga and stretching or other sports easy on days off. I recommend to do easy swimming or riding on days you are not running…
Mon 60min easy jog on grass + 5x200m sprint max with 100m jog recovery
Wed run 90min easy in hills
Fri 30min easy jog on empty stomach and on the grass
Sun run 90min on undulated course in 6x8min at 90% x2min easy at 60%
Tue 60min easy jog on grass on empty stomach
Thur run 90min Main is 5x1000m at 90% x200m easy jog L1 (can be done on the track)
Sat 60min easy jog on the flat and gravel tracks or grass