Perhaps the plans in 80/20 Running by Matt Fitzgerald would work. The level one plan has one day off per week and three days of cross-training (or easy running.) I’ve found that, as I have aged, cross-training works better from me than running too much and getting injured.
I think running lots would be better for getting faster, BUT you can’t run lots if you are injured. Second best is a structured plan incorporating cross-training.
I found the Hanson advanced plan great until week 14. At that point, the wheels quickly came off. Lots of pain in places that I hadn’t had pain ever before, and pain of a kind I couldn’t identify. Despite days off, no apparent healing, just more deterioration.
The book says running on tired legs is part of the training, but just how tired is productive v. disastrous is hard to determine. The fact that you are concerned likely means you are too tired.
I greatly reduced the miles and the load, but I wasn’t certain even the day before the race that I would start. I ran fine, though I hadn’t eaten right and didn’t eat well during the race. My time was very good for me.
Two days after the race, walking was still hard. It took me nearly three weeks before I could run pain free again. That sort of post race pain was new to me.
I suspect you’ve done enough training to do quite well at the race. Switching to the easier program will build on that, just at a slower rate than the advanced program. AND you can practice eating and drinking, which is what hammered you last time.
The advice to drop down to the beginner plan, which I recall the book says is not really for beginners, is good. That will give you a chance to stay with a program and practice race nutrition before the event.
Sounds like a really good suggestion and way to proceed.