Also I will say this made me look a bad runner I did keighley big 10 k this year came 333 rd out of around 600 and ran 1hr 2 mins under 10 min miles and first 4 miles was hills so can't understand here what happened did follow a training regime from rw. it had me doing lots of 12.30 min miles on the distance runs was running 10.30 miles comfortable till followed this any ideas in what direction I should go now training wise suggestions will be gratefully recieved thanks.
