10k pb 35.36 still feel i can improve feeling stronger doing more hills and some speedwork. longing to be forty and a vet!

I have just started running and am trying to spice up my week - I do find some of the information about speedwork a bit confusing so any help with a programme (plus explanations) would be great!

I run with Crewkerne Running Club. I am currently running 5 to 6 times a week. The club has recently started 'speedwork' on Tuesday nights, and we have club run nights on Wednesdays and Sunday

of speedwork.

I have reduced longer slower runs and replaced them with more speedwork/tempo runs and cross training. dramatic reductions in my pb`s have been achieved in 10k , 5 miles and 5k races. three months

running buddy for some longer Sunday runs or speedwork please get in touch.

Ran london marathon 2005 for the first time Slower than i wanted but dont think i did enough speedwork in trainingRan abingdon marathon in october 2005 Faster than i expected Knocked 55 mins off

I'm back from a long layoff and looking to build the miles up long and slow this winter. In the new year I'll start adding back in some speedwork, once I know my knees are ready for it, and get

in 85m, knocked my 5M time down to 30m11s and have accomplished the sub-40 min 10KM. Having increased my weekly mileage to 35-40 miles, and adding in more speedwork and interval training I am hoping