run a fast 10k?

valentine4

morning all,

Just wondering if anyone has any tips/ plans for running a fast (er) ten k?

Bit of background - I followed hal higeons novice marathon plan twice in the past yr. Did a few half marathons, two marathons. After a disastrous start to the year my times started increasing and I started getting some really good times and got pbs in 10k ( 49.56) & half marathon ( 1.52)

However it is not all about the times and after my last marathon in early June I deliberately took my foot off the pedal and have not raced or ran to a plan.

I have signed up for a few races later in the year, a 5k with my niece, a charity run with some friends, however there is a 10k in August which is known to be a good route for getting a fast time and I have the old itch back on me to race it.

I can only run 4 times a week at the moment, I'm doing Jillian Michaels on the other days and walking.

Any advice greatly appreciated.

snowflakesav

the biggest predictor of speed is weekly mileage. With lower mileage under 40 miles a week running hilly runs will be your best way to stay injury free.