Two to three sessions a week sounds about right to me, been doing similar.
Couldn't agree more. Setting goals can be too much pressure and stress. I run because I love it, not because I need to hit some arbitrary target. If I'm feeling good, I'll push myself, but if not, I'll just cruise. Goals can suck the fun out of it for me. It's about the run, not the outcome.
I'm not surprised Nuguse pulled it off. He's been quietly building up his speed and endurance. Ingebrigtsen and Kerr underestimated him, and it cost them. This is what makes track and field so exciting - anyone can have a breakout performance on any given day.
I'm not sure I agree that orthotics and shoe inserts are just band-aids. They can definitely provide some relief and support. That being said, I do think strengthening your glutes and hips is key to addressing the root cause of overpronation. I've had some success with exercises like clamshells and side lunges, so I'll have to try those single-leg squats and step-ups you mentioned. Thanks for the suggestion.