Locking in gains

The regular early morning 5 km interval session. No improvements comparing roughly the same workout over the past couple of weeks but as I get older it seems to take longer to get faster. Years ago I remember seeing weekly improvements but nowadays it feels like it takes 4 to 6 weeks to lock in a decent pace increase.

I have been able to add a couple of extra easy cross training workouts in throughout the past few weeks and get the feeling I should push a little harder soon.