My Forum

Thanks 5k Runner,

My assumption is based on the fact that after 10km i am shattered and i am running 63 minutes for it. That clearly doent show good base fitness. But it is a HUGE improvement from January when I couldnt run for 100m (seriously i couldnt).

Also your link doesnt seem to work. Perhaps you can check this and i can review your site.

Thanks. I will do an Easy 5km on Thursday or Friday, then  do another easy 10km on Sunday,

I will then try to build up the reps to 12, the 5km run to 8km and the 10km run to 15km.

Thanks again.

Last night I attempted this and would welcome feedback to see if i am doing it right.

I did 5km run and ran at a pace of 7.30 mins per km. After 2km I put in a sprint of around 150 metres (pace of around 4mins per km) then slowed back to 7.30 mins pace for around 200 metre, then sprint etc and did 4 repetitions.

I found that going slow my legs were burning more than normal.

Overall i completed the 5km in 34 mins with the final slow being pretty slow as the sprints took alot out of me.

Probably i did it all wrong, so help would be welcomed.

Thanks.

Thanks Louise, as helpful as always

So on the basis i did 10k on Saturday night, I could attempt the a slower 5k tonight and then the interval running you suggest on say thursday and then the 10k again on Saturday.

I will try that and see how it goes

In order to improve my 10km time i first of all still need to improve my base fitness.

If i run 10km once a week in around a time currently at 61-66 minutes, then try to run 2 lots of 5km at a time of say 30 minutes will that ultimately improve my 10km time for september?

I know i should be doing interval training and hills etc, but in all honest it all seems a little complicated and i want a simple forumula.

My aim would be to improve the 5km time to say 28 mins and my 10km time to under 60 minutes.

All I want to achieve is 10km in under 60 mins by September.