Cougie - with regard to speedwork, the military-based plan I'm using at the moment has me running 30 min fartlek sessions, building up to 60 mins over a period of months, and interval training (again increasing in length and reps over time) - does that sound about right?
Seren - cheers for the tip but having looked at the times for last year, I can tell you where I'd be: last something to work towards though, thanks.
Jamie - this is the thing that bothers/perlexes me and thanks for pointing it out; I know that by the standards of a lot of runners the 8mile-1hr thing isn't all that fast, but at this point if I was to attempt 15 mins at 8mph I'd be a gibbering vomit-covered heap at the side of the road by the end of it!
Hi guys, I'm a complete newbie to RW and running in general pretty much - could really do with some help and advice from the crowd.
In a nutshell I need to be able to run at 8 mph for at least 60 mins by the beginning of August 2013 (posted on 5th January 2013). Currently can run at 6mph all day but can't seem to crack/figure out how to maintain 7-8mph for longer than 10 mins or so.
I'm 23, otherwise in good health with a decent diet - any tips/plans would be very gratefully received!