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THANKS for all the advice, i have a couple of mates who do a fair bit of biking that i will have to get back in touch with, ive been out off the 250 idea with all the advice above.  thanks all

Hi Lost arrow.

I am a massive fan of the treadmill, i used to have nothing at all to do with it but started using it for interval runs and to train myself to maintain a pace.  My 5K time went from 21mins to 17:50 outside in 6months by only using a treadmill.

Hi all

This may sound like an odd thing to ask but its really bothered me recently.

Ive always been a  pretty quick sprinter around 11.5 for the 100m on grass, which was great for football.  Over the last two years i really got into distance running and at best was training 40miles per week and got my 5k time down to 18mins.

Problem is when i went back to football i found myself way slower.  Very fit but my speed was way off.  I also noticed when distance running i am capable of running further faster but the kick is less speedy.

Now i am 32 and i know age plays a part but i cannot believe ive lost so much in 12-18months.

I never had to train to be quick it was just there and i am wondering if all the distance work has affected it?  If so can i find a balance where i can have the best of both?

 All help massively appreciated.

Anyone doing this one next week?

Also does anyone know if the pub we register in is open this year and if the finish is the same as last year with the nasty left turn upon entering the field.

 Looking forward to it.

Hi all

I am looking for some advice.  I am currently training at around 20miles per week roughly as below.  9mile long run at 7min miles - 6miles including 3m@6min/mile - and 5miles inc 3miles of 800m repeats at 5:40min miling.

 The thing is I want to up my mileage but even following the 10percent rule my body dosent seem to like it very much picking up a particularly nasts bout of plantar facilities which put me out for 3-4months and a knee injury which put me out for 2months.  In the past ive also broken my legs/ankles 6times. dislocated a knee and pulled a ligament away so its no wonder they dont like it much.  (all years ago)

Ive managed to stay injury free on the above scedule for about a year but have been told cycling is a good way to add fitness sessions without the stress of running on the body.  Ive also heard the best way to get the most out of this is to vary the cycling sessions but dont know what thie really means.  At the moment i just throw in a 20mile cycle once a week and another 10miler on the weekend.

Coming up i have a few 4mile road races then 2 small 6m fell races followed by a late season half marathon.

To finaly get to the point - does anybody else do this - what sessions do you do that work - What will help with my aims, does just hoping on and cycling for an hour clocking up 20m have any benefit?

Thaks in advance.

HElp.