Welcome Andrew, plenty of useful advice on here to help you along. What are your PBs at the minute?
Well I attempted the track tonight. The only time I could get there until next week so made the effort to go. And it was some effort! 6x800 + 4x 400 off a min rec. a couple of 2.29s and the rest were 2.30 and then 3 x 73s and a 71 if I remembered right. Bloody hard work and had nothing in my legs. Not surprising really.
I'm a Lone Ranger again now Dean as my 8 weeks is up so I'm open to any advice. I'm certain that without the slip road killing me at Leeds that I'd have got a PB but like you say, I genuinely feel I've a low 32 in me.
Would you 'peak' at say an 8x1000 session or even drop that to maybe 6 but try and do them at 5k pace? I have seen one session which is 8x1000 at 3k pace off 400 jog recovery. That would hurt!
Leading up to when I did my half marathon I ran a 10mile hilly loop at just under 6 min pace 3 times and I'm sure I benefitted from that on race day. My tempo runs peaked at 5 miles leading up to Leeds so I'm hoping to keep building on them and get the volume up over the next 3 weeks.
Is there no fast 10ks down south left this year Simon. Sounds a decent run at the Parkrun too.
Do you not fancy the track for the reps Bus or is it a bit of a trek?
Still hoping to wring a bit of time out of my 10k before the years out. I've a 10k at the end of the month on a flat course but its on the coast so could be scuppered by the wind. I've then got Telford mid December and failing them I might give the Ribble Valley 10k a whirl over Xmas.
My plan is to get some decent tempos in before Telford and some sessions on the track. Most probably do an 800 session, some km reps and a 3x2 mile session in the next 3 weeks.