I've switched from thinking about my training weeks in terms of distance to thinking about them in terms of duration, to avoid the trap of running too fast in order to reach a distance target.

I'm currently doing 3 sessions a week, 1 quality session, 1 45m base run with a few strides at the end, and one 90m long run. Base run and long run capped to zone 2. I also do a bare minimum of 2.5 hours cycling per week, which I cap to zone 2 as well, along with 3 sessions of 5/3/1 strength.

After having come to terms with the fact that I'm limited by a relatively weak aerobic system, I've intentionally dialled down the intensity a lot, and I'm starting to see some slow but steady progress. It's nice!