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After all the great advice I got, I thought I'd give you an update.

Hi Statt, sorry I didn't see your post before, yes I do lots of racing.

I've lost half a stone (Rosemary Connolley's GI Jeans diet, if anyone's interested, surprisingly easy to stick to) which has brought by BMI to 20.5 (I was wrong before, it was 22, 26 was my body fat %.)

I've introduced an extra run and made it a true threshold run. Have been building it up, but currently do 3m at 8:15 or 2 x 2m at 8:15. Sometimes take the kids with me on their bikes, when it will be more like fartlek with long intervals, as I have to run back to let the little one catch up.

Still doing all the cross training

Anyway Colchester half yesterday, I knocked nearly 1 and a half minutes off my PB!!! Am thrilled.

BTW, Colchester is an excellent race, really well organised and friendly, excellent facilities (at Colchester Utd football ground)  loads of well marshalled parking, not too expensive, t-shirt and medal, plus lots of edible goodies and they have women's fit t-shirts, so I can actually wear it!

Thanks Lou - the intervals aren't very scientific, basically as hard as I can with a reasonable chance of making it to the end of the session!

Threshold run will generally have a warm up mile and then even pace at about 8:45 mm

The HM PB was in March before an April marathon so my long runs were much longer and I was doing 4 runs every week, 5 some weeks (depending on exhaustion levels after the long runs). 10k, I was younger, but training much the same as now.

Thank you, I guess I was just after an idea of whether that amount of improvement might be possible or a ridiculous target.

Sticky88, I suspect that means you have far more natural talent than me!

Stevie, what else do you want to know? The reps sessions vary with long and short hill reps and long and short flat reps, sometimes farlek. About 60 mins per session including a good warm up and some stretching to finish.

Threshold run is an hour - about 7 miles

Long run will be very slow, off road 10-15 miles at 10:30 pace