I think I'm going to do to the following:
Monday 6 x 1 mile runs aim for 6min miles - walk 2 mins between miles
Wednesday: 20mins at 15km - 1min sprint 19kph then 1 min walk x 10
Friday: repeat Monday
Saturday: Long run to include hills and general stamina - maybe 1hr-1hr30.
Thanks for your suggestion. The nearest club I have is London Heathside, however I'm generally an early morning runner i.e 630am. I find it extremely difficult in the evenings. I tend to get stitches quite easily.
Can someone help me with a training plan. Currently I'm running 10ks at 37 mins. I want to improve this to sub 35 mins.
At the moment when I do 10k's I'm totally flat out. I can't really find any decent running plans online to help me make this leap.
If someone could point me in the right direction, I'd be very greatful. I generally run 4 times a week for 40-45 mins.
I did this last Sunday and surprised myself by winning. 35 mins 40 secs. I'm trying to get down to 35 mins by the end of the year. Was really chuffed.
I did a 45 min session on treadmill this morning.
30 mins was with an incline. I found myself particularly lacking in my last 10k. Next 14 mins was 7 intervals of 1min fast (21kmh) and 1min walk.
Tomorrow, is another session outside for 10k on Sunday week.
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