Thanks, a 18:23 5K and 39:10 10K. The 30 miles is usually a longer 12 mile once a week, two tempo runs at 4 miles each then two fast 5 mile runs. I train with a club and we do track sessions twice a week mostly speedwork. Thanks anyway
I'm new to the forums but currently I can run a 39 minute 10K comfortably and an 18 minute 5K. Also a a mile in at least 5:30. I want to train for a sub 35 10K and sub 17 5K in a year (50 weeks)? I do about 30 miles a week at the moment already. Is it possible? What sort of training would be best? And are there any books/resources I can use? Thank you!
My university is hoping to enter the BUCS cross country championships on 4th February, it's a 10K cross country course. I've got a PB of 38:43 on a road course and my aim is to place quite high up the field.
What training should I be doing? Should I be doing strength training for better stability off road? How many runs should I get in per week? Should I be factoring in interval training, fartlek and hill reps?