I found a 6 week advanced 10k plan which I am going to have a crack at the last 3/4 weeks before Manchester 10k in May. Picked the last session which was 5x 1 mile + 1x 800 off 45 secs. :-/ changed the recoveries to a minute to see how I fared.
5.15- 5.12- 5.09- 5.11- 5.12- then 2.26 for the 800.
will do it off 45 secs next time. Felt pretty controlled but had a decent 10x800 session before Trafford and still died on my arse come race day.
That sounds like a proper Sunday long run Johnas. Soak it all up with no pressure of racing and still part of the event.
RobT, I've not trained with Blackburn once since I joined last September. Haven't been able to get to the sessions on the Tuesdays and I normally do the longer rep stuff on Thursdays at my local track whereas theydon't seem to do the volume I'm after.
I don't think they've got a certified coach as such and nobody willing to sort of mentor individuals. My own fault really in not sorting myself out and doing it myself.
Bus, I did say I was going to stay off the fells this year but I'm finding it hard not to have a crack at a couple. It's defo different to the roads as the pressure is completely off as you race on feel. I've got Snowdon race in July so going to have to start doing the hill work after Manchester.