Average pace

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20/09/2012 at 18:40

Hi.  I went out today and did 10K on a flat course in just over 46mins, which I was pleased with.  The route is here.  A reminder that I did a hilly course in just over 49mins in just under 1 week ago.

A few notes:

- Over the course of the 10K, this is over 30sec/mile quicker than the hilly route.

- The max elevation on the hilly route is 116ft, whilst on the flat route it's 25ft.

- The flat 10k is basically 6 and a bit times around a course, and it was fairly consistent.  2 times around the course is included in the hilly route.

- I was equally tired at the end of both, but I feel I recovered quicker after the flat course.

So, any ideas how to improve on the hilly course?  Or is it simply a case of "do more hills"?  If so, what type of hill training would be recommended?



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