18-06-2012, 03:57 PM
Like many others, I've been viewing this forum for a while, and am looking for some direction.
Running History
Ran cross country from grades 4 to 8.
Ran a half marathon in 1997.
Started running more regularly in 2003 - ran a marathon in 4:07, then another in 2004 in 3:45, began running 50km and 50 miles after that until 2007, stopped running for a few years.
Last year I started building back up to running regularly - and ran 47:43 in 10km in August - and then had to stop running.
Ran a 10km yesterday in 52:45 - off of minimal training, just to get an idea of where I'm at. Legs are a bit heavy, but otherwise feeling good.
I've never done speedwork as part of my training, it's all been slow running, but I want to add some speed into my legs before getting back into longer distances.
I'm not sure what 10km program to start with sub 50 or sub 45 or what paces I should be running at. Oh and I've registered for a half marathon September 23 - I'd like to PB there (previous PB is 1:45:02).
Please help!
Any advice would be welcome.
Running History
Ran cross country from grades 4 to 8.
Ran a half marathon in 1997.
Started running more regularly in 2003 - ran a marathon in 4:07, then another in 2004 in 3:45, began running 50km and 50 miles after that until 2007, stopped running for a few years.
Last year I started building back up to running regularly - and ran 47:43 in 10km in August - and then had to stop running.
Ran a 10km yesterday in 52:45 - off of minimal training, just to get an idea of where I'm at. Legs are a bit heavy, but otherwise feeling good.
I've never done speedwork as part of my training, it's all been slow running, but I want to add some speed into my legs before getting back into longer distances.
I'm not sure what 10km program to start with sub 50 or sub 45 or what paces I should be running at. Oh and I've registered for a half marathon September 23 - I'd like to PB there (previous PB is 1:45:02).
Please help!
Any advice would be welcome.