Figure 1.1 Increased fitness as a response to a new stress introduced to training.
Figure 1.2 Increased fitness as a response to adding a new level of stress (new stress 2) onto prior training (new stress 1).
Figure 1.3 Changing the training stress you're doing within a phase of your program too soon prevents you from achieving the maximum benefits from that phase.
Figure 1.4 To progress beyond any achieved level of fitness, the training stress must be increased or you'll reach a fitness plateau and never exceed it.
Suppose I enter my time in a 5k race, and the calculated 'Equivalent Race Performances' for 1500m is slower than my pb, while that for 10km is faster than my pb, then how should I adjust the training pace?