Are you working to a defined training schedule for your marathon training? People will often warn about adding too much weekly mileage too quickly - I certainly find I get injured if i do that so it could be worth checking you aren't over doing it. Adding no more than 10% extra milage per week is often quoted as a rule of thumb.
After training, for me the next biggest factor for my knees seems to be running shoes. If go along to a decent running shop and take your existing shoes and explain the problems you are having they might be able to recommend a suitable pair for you.
Good luck Richard, you have a similar goal to me! I did the Winchester 10km recently in 52 mins and tried to get under 50 in the Bournemouth 10km yesterday - I just missed this by 15 seconds... doh!
I'm going to give the mile intervals a go as cougie suggests - someone else suggested similar in a post i made on here last week. Another person recommended the dreaded hill training too so I'll be giving that a bash
Thanks Lucy, I'll give the mile repeats a go - sounds like they really worked for you! When you say 2.30 mins rest between, do you mean like a really slow jog or walk?
Feral, cheers for the hint about hills.. its pretty flat round here. There are a few 'hills' but they only take about 30 seconds to jog up. This any good or do i need to dig out my OS map to search for something more challenging?
I've been running for a few years and tend to do about 10-15 miles a week. I'm trying to improve my 10km time and have recently started doing intervals on the treadmill once a week in the hope that this might help. My current best for 10km is 52mins and i'd like to try and go under 50 in the next few months.
What are the best intervals to increase speed for this kind of distance? Currently I am doing 5 x 3min @ 14kph and 2 min @ very slow jog/walk. I had tried do jog at 10kph for the slow part but found i could only manage 3 repeats.