u/AlphaQ-Quantum

I have been running pretty regularly but only recently I did my first 5k in 30:00 mins .

I'm training to increase my volume but it's been 3 months and I've barely been able to run past the 6 km mark . For long runs im keeping my pace at 6:30 but still after 6km body takes the hit . I run 3 days a week , 2 easy run 1 long run .

Tbh I don't have any structure I'm just trying and re-calibration .

Need advice on how to increase the volume without injuring the calf / heel .

I'm a forefoot stricker and use peg39 and switch fwd2 .