Hi Guys, been reading this thread and although I'm not in your league, I too am aiming for a PB in a 10k in November!
First started running - well more like jogg/walk to begin with!! -last year. Did my first 10k in March in ermm.....74mins! Did my second 10k in September in 68mins.
I'm hoping to do my November 10k in under 65 mins and my goal is to get a sub 60 which of course is nowhere near your times but hey it's a goal nonetheless! And it's going in the right direction!!
I realise I need to do some speed (eek!) reps and will consider your recommendations (although the speed times are way out of my league). I have a heart rate monitor so I'm going to use that. My long slow run is about 8 - 10 miles - and it is slow! I read not to go over 70% of your MHR i.e. MHR-RHR x 70% + RHR. Most people don't take into account their RHR.
I don't think running on the treadmill should be compared to runnig outside. Rather it should be used as it's own exercise or as supplementary to outside running. Therefore it shouldn't be considered any 'better' or 'worse' than road running.
It is very useful for keeping fit, speed sessions, training when coming back from injury, when it's snowing or icey outside and for those people who when they first start running are too shy to run outside.
Outside runners who completely dismiss the treadmill are at risk of being snobbish and coming across as self-righteous .
When all is said and done, running on a treadmill is better than no running at all.
I normally run outside but I have a treadmill at home so now that I'm starting to include weekly speed sessions I'm going to do some of these on my treadmill. It's speed levels are 2,4,6,8 but I haven't got the instruction booklet anymore so don't know if this is KM or miles, I'm assuming it's miles but any thoughts / suggestions to make sure it's def in miles? I suppose I could see how far I run in 10mins?