If this is you, its time to re-evaluate and make some changes.
If you have a coach it may be time to sit down with them and discuss your goals and what you think is and isn’t working for you. Get better at giving good feedback to your coach. A good coach will know how to evaluate their athletes and provide good training programs and understand the athletes personality type, however, only the athlete will know how they are feeling and what’s working. I like to ask athletes the question, “what session/s really bring you on”?
As an athlete you often know that feeling after a good training session that it is going to benefit you and give you a good kick along. If you are self coached then maybe its time to get a coach or join a training squad. It’s a great feeling to let someone else do all the thinking and just turn up to training or pick up your program and and hit the track. If you are lacking motivation then maybe a training squad is exactly what you need. Training with a group can be fun and very motivational. I have always said that it doesn’t matter how tired you are when you turn up to training at least one person in the group is going to be feeling good on training day and drag everyone around.
One of the best things I have read recently was by Tim Ferris. He referred to deconstructing things into smaller chunks. This can be applied to virtually everything in life and in particular training. Break all aspects of your training and goals down into smaller chunks. This will help you see where you can make change and make improvements. Break it down and break it down some more. If you want to improve your speed and times over 100m or 5km you basically need to run faster. Ask yourself how can I break this down. Start by improving your speed over a shorter distance first then progressively getting faster over a greater distance. eg: improve your 30m times then improve your 30-60m times then join the dots.
Training should be: Progressive, Systematic and Consistent.