Our expert says:
You're doing a pretty good job already, I have to say. You're doing interval training, you're doing a variety of training, you're training most days of the week. Those are all the basic things that one would look at in order to improve.
The one thing that might be lacking is the solid foundation and the long run. You don't seem to spend much time just running slowly at an easy pace (of about 6min/km for you). If you do that once or twice a week then you'll improve just from the consistency of training it provides.
One of these runs needs to be the long run - say 14km at first, where your goal is to run slowly for the whole distance. That pace might be 6:10/km, or whatever it takes to get the distance done, but those sessions are important because they'll help you overcome the problem you have of walking for bits in the race.
But the interval training is great (though i'm not sure what you do in that session) and the spinning is good. So keep those going.
Just try to get one more run in per week. If time is tight in the week, then even a 20 minute run would be useful.
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