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oooooooooo

Much better result on a treadmill. 37:40 with a 1% incline.

I've upped the milage up to 45 miles per week and included resistance training. HEAVY squats and hamstring work as well as trying to get my glutes working. Not sure how this will transfer onto a flat 10k. Any ideas?

I might include a morning cycle to work and bac and see if this helps at all.

My new running schedule:

Monday - 8 miles easy 7:20 per mile

Tuesday - 10x1200 intervals at under 6:00 per mile if I can do it!

Wednesday - cycle ot work and run 9 miles home 7:20 per mile roughly

Thursday - 4 x 600, 4 x 400, 4 x 200 + 10k tempo run + weights.

Friday 7 to 8 miles easy

Sat long run 16 miles +

Sun rest or 3 miles very easy.

As always, I really apreciate everyones comments or advice. It's got me this far...New target is sub 35 minutes 

Cheers guys and gals

I finally managed it! 39:17 for a 10K  

It was on a treadmill though. (Incline a 1%)

Now to crack 37 mins 

I tried mile reps but could pnly manage about 1200m before slowing. Must have been one of those days! I'll keep at it.

The 40 mile a week plan seems to be going well apart from the 1 or 2 weeks when work gets in the way and it drops to about 30.

Haven't tested 10k time yet but my half marathon time are going well 1:28 on my last one. Hopefully that should equate to a sub 40 10k. I'm going for Kingston and Richmond 10k's soon and ill post the times.

Does anyone here advicate mile reps...if so how many in one session?

cheers for all the advice.

I love outdoor running, it's what keeps me going. I do use a treadmill once per week as it really helps me set my pace correctly and judge my improvements.

Hello,

I've always workes in kph. I have real difficulty converting to miles. Started the new regime today and avoided the speedwork. I really don't have much experience of tempo run but think I didit today. I ran 11k total. The first 4k at 12.5 - 13.5kph, next 3k at 15kph then eased right back to 12.5kph again and upped 4he pace again on the last kilometer. This is this is the only quality session I plan on this week and go for mileage. Please reassure  

Cheers again guys.