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Took part in the Causeway Coast 10k on Saturday... managed to finish 12th in a time of 54 mins ... Really enjoyed the run and will definitely going back next year, never experienced anything like it before... first 5k was a nightmare, up a hill, down a hill, over a stile, up some steps, really takes it out of the legs but after the half way point its fine, scenery was something else!!!

Cheers howmanyminutes, good to know that the worst bit will be out of the way in the first few k's and can settle in from there

Anyone registered for the Causeway Coast run coming up in 6 weeks, have heard a few stories about the course, each one making the inclines of the hills sound tougher than the last, be interested to hear any posters stories from the run...

I'm down to run the 10k, and have just got back into the running over the past week coming from the football season slacking off, have got my 5k down to just under 21 minutes on a fairly hilly training route, ultimate aim is to get the 10k done in 40 mins, but may have to revise if route is as tough as being made out...

No football at all during the weeks unfortunately folks... and no real short shap sprint sessions, just the odd 50 or 100m sprint during a run

Wow... i thought the 8m pace would have been a decent enough kick back to allow resting, i tried a 5k before the "race run" i done on Saturday and ran it slow at a pace of 9.36, and found it really slow... probably wasnt a genius idea to run the 5k after that ha-ha!

cheers for the feedback Ratzer, i think i will tweak around the schedule, i had always aimed to get my "race" run in on a saturday, but the feedback here would seem to suggest once a week is not realistic and to balance it over the course of a month, with 1 "race" over that period

my whole rationale behind this is that during a game of football i run between 5-8k... and if i can build up a 5k run and balance that pace out over the duration of the match if would improve my play as i aim to play midfield running box to box ...

thanks for all the feedback guys, in hindsight i jotted my thoughts out pretty quickly earlier and didnt drill into any detail...

 I see the merits of a longer run and i probably will build it in over time...

The speed sessions I had in mind were breaking down the 3 miles into 1/2 mile sections and doing fast pace runs into those sections with a few mins recovery... i've never really done any structured speedwork before so was really just coming up with my own... i've a feeling i'll get some  looks from the regular posters ha-ha!

The slow runs I felt if i could set them at 8 min mile pace, just to take them easy and get the miles up whilst not overdoing it

The race pace that i'd set would be initially getting the 5k done in 20mins or less, setting my garmin for that and seeing how close / far i'm at... i done a 5k run on saturday past and finished up in 22.27, so plenty of work to be done!

In terms of football or 5k's... it would always be football but my circumstances dictate that i cant train with my club during the week and have no club to train with in my current location