mark - i do mile reps. for a 10k i aim at 4 reps starting with a big recovery at first say 3mins and over the following weeks reducing the recovery but keeping the pace and consistency the same.
I finally managed it! 39:17 for a 10K
It was on a treadmill though. (Incline a 1%)
Now to crack 37 mins
I tried mile reps but could pnly manage about 1200m before slowing. Must have been one of those days! I'll keep at it.
Much better result on a treadmill. 37:40 with a 1% incline.
I've upped the milage up to 45 miles per week and included resistance training. HEAVY squats and hamstring work as well as trying to get my glutes working. Not sure how this will transfer onto a flat 10k. Any ideas?
I might include a morning cycle to work and bac and see if this helps at all.
My new running schedule:
Monday - 8 miles easy 7:20 per mile
Tuesday - 10x1200 intervals at under 6:00 per mile if I can do it!
Wednesday - cycle ot work and run 9 miles home 7:20 per mile roughly
Thursday - 4 x 600, 4 x 400, 4 x 200 + 10k tempo run + weights.
Friday 7 to 8 miles easy
Sat long run 16 miles +
Sun rest or 3 miles very easy.
As always, I really apreciate everyones comments or advice. It's got me this far...New target is sub 35 minutes
Cheers guys and gals
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