It is great that you are consistent with “free runs.” I have three suggestions to help with your consistency with “controlled runs,” which I am assuming you mean deliberate speed work sessions. Correct me if not.
- Think of your “controlled runs” as something you are treating yourself to and as a privilege you’ve earned because you have been consistent with the other runs. By re-framing the definition, you may find you want to do them more often.
- Integrate your speed sessions in your free runs. In this case, with time trials, try to run a section of your run just a little faster and try to hold that for a certain period of time. You can use street lamps or other landmarks as markers for time if you want to try the techniques in the article.
- Invite a friend to do them with you once a week. This is helpful in keeping each other consistent.
Thanks for your response and high five to a fellow runner!!