Looking at your self assessment there is plenty of room for improvement. I think you are way too self critical though so some of those scores might be a little low, but that’s exciting that you can get quicker. The training will help with the speed as that will be more of a focus now you’re working towards a 10k PB and the 5 Miler. In terms of endurance it’s a case of maintaining what you’ve built up for the half marathon.

I think the mental side is something you can improve just by telling yourself the right things. That you a really strong runner. It’s important to do that and not compare yourself with the top runners in your age category. The likelihood is they are running 5-6 times a week and have more availability.

Recovery is an obvious area to work on. If your shifts are consistent then trying to introduce a regular sleep pattern would be the best way forward but I appreciate that must be tough being on nights. But it’s so important for well being to get enough rest. I don’t really know the best route forward for night shifts as it must then be tough to sleep at night on the days your not working. I found this SHORT ARTICLE interesting.

Elasticity is improved by jumping but it’s finding a safe place to do it. We already have the squat jumps in there and I could add in some standing jumps. Best done outside but I appreciate the weather is awful right now.

I’m a big fan of daily stretching for 10 mins as this has made a big difference for me. Let me know if there are any areas you struggle with. I’m looking to give all runners a 10-15 minute daily stretching routine to help with their flexibility as well as stretching after runs.

The strength will hopefully continue to improve with more S&C. I might look to tweak that going forward. It’s still an area I am learning about myself.