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The training is already taking its toll on my legs (they aren't used to the fast pace), so I'm going gradual now.

Fantastic result there John. If I can knock 25 off I'll be over the moon.

Coolo. I can do them on a dirt trail. I'm pretty light on my feet though (Adios 2 and forefoot first-strike).

Yes, it was a solo run. I don't think I could have gone any quicker yet. My HRM told me I was maxed out. 190+ for the last km.... Thus the need for figuring out the right training to go quicker. So, mile reps? Wow. I'll give it a go.

Last year I did marathon training all year and in hte past I've always been a distance runner (10k races and training 6-12 miles). This year, I'm doing mountain biking, but I want to keep up the running with a longish run each week (10 miles ideally) and a speedwork, e.g. intervals or something. To ensure that I actually bother doing the running (as well as the mountain biking), I'm thinking about aiming to improve a short race time like a 5k parkrun.

I tried a 5k today. My kilometer times were: 4:01, 4:09, 4:07, 3:53, 3:54 for total of 20:11 Heart almost exploded

What can I do in that speedwork session that's good for making me quicker at a 5k? Should I be doing 100m sprints? Or 400m intervals? Or maybe 200m intervals at a high speed would be good? Or a mixture during each session?

Should I go for 19mins as a goal say in 6 months time?

Some comparisons against other shoe tech: http://gearselected.com/on-the-road-adidas-boost-vs-eva-vs-adiprene/

And my thoughts on the shoe tech out on the road, comparing boost to EVA and Adiprene+: http://gearselected.com/on-the-road-adidas-boost-vs-eva-vs-adiprene/