PhilPub - thanks yes I was going to try the 400m again on its own and not straight after doing the 200m like last time! also going to give 800 and 1500 a shot. My 1 mile's not great though - 5:08 - so should prob stick to the shorter distances?! I def want to get my 400 time down to 53ish.
Alehouse - yeah dad is pretty good : ) thanks. I hear the BAC training is pretty good but an hours round trip for me. I've been to a few track sessions with Poole AC which are good.
So almost exactly two years since my original post, I have gone from:
10k Jan 2013: 44:05 Dec 2014: 38:19
5k Jan 2013: 20:21 Dec 2014: 17:56
Haven't followed one particular schedule. Just tried to consistently run 20-25 miles per week, fitting it in when I can, with at least one 'long run' and one hills or speed session included p/w. Even turned up for a local athletics open event, as a way of doing a speed session and something a bit different, running the 200m (23.8 secs) and 400m (56 secs).
Documented all my training from the last year at www.trainingarunner.com so I could keep track of it! Hope all the above helps someone
Next targets - sub 17:30 5k and 37 10k - It never ends!!
Thanks JFB, I only started running properly a couple of years ago so it'll be a while before I get that cumulative effect. I can corroborate your anecdote - My dad is 61 and only runs a few times a week but has been running for a long while. He does an 85min half, a sub 18 5k and sub 38 10k! So that long term effect must be true.
The Mentalist - I always have a couple of rest days and mix it up with swimming and cycling. My local Parkrun is Poole.