10K Advice - sub 40 mins

[Matt F]

Hi Ed

I've had a nice break from hard running over the summer and have come back refreshed.

I'm 4 weeks into my training and am in around 42 mins 10K shape. I clocked 42.57 in a race a few weeks ago and I've just started my second set of your training plan and managed a consistant 8.20ish for the 2000s.

Definitely, definitely going to go sub 40 mins at a flat course in early November.

I've a couple of questions that I wondered if you could help me with.

1. Running technique: I've always run with a fast foot fall. Today I tried stretching out and had much fewer steps but similar pace. I'm a tall guy 6ft 2. Is there a recommended technique for greater speed, or is it just personal preference? Also, when I'm feeling fresh, or doing sprints I run on my toes, but when I tire I am more flat footed - any comments, or is this normal?

2. ½ marathon training: After I've achieved sub 40 min 10K :please: I'm planning to shift focus to ½ marathon training. Can you adapt your training programme to meet the needs of the ½?

Thanks

Matt