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Aaron - got a about 8 tracks from the R4 soundtrack on my marathon playlist - inc Livin in America, Hearts on fire, Eye of the tiger, Burning Heart, No easy Way Out - also - Training Montage is a cracker to run to! I've seen those Rocky films too many times! know 'em like the back of me hand!

..... what a classic

Lwa - just to echo ATM's point re Heart on Fire from rocky 4.  This is the song for you if you need a rush of adrenalin. when i was training for Paris and this came on the player - i just took off like a jet plane taking off on a runway! I was making "whoa" noises from the rush of adrenalin. Lets remember that scene where east and west are training for their big fight, the tall angry russian in his hi-tech gym, steroid injections with his clipboard armed white coated scientist guys, computerised flashing and beeping punch pads, while bearded Sly is chopping logs and then crawls up a siberian mountain in 3 foot deep snow bellowing "Dragoooooooooo"

.http://www.youtube.com/watch?v=1SUzcDUERLo

Aaron, Rocky4 soundtrack

TrevO wrote (see)

Afternoon all you lovely folks.

Not been on here the last couple of weeks due to work and a nice Guinness filled break in Dublin. 

Howis everyone?

I've also been a bit lazy with the running but planning significant improvement starting with a lunch time run shortly.

 

 

 

Has anybody got a good 10k training plan? I have 8ish weeks till the race and want to set a good time given that it's my only current running focus. 

do 4 runs a week, including a longy at 15-20K on the sunday, 2 x 10K (one at relaxed/recovery pace, one at tempo/target time),  for your 4th run do parkrun, or 5 or 6 miles of jog/sprint/jog/sprint/jog/sprint ......