... seems I owe you a blog
5k 3:22 (17:16)
10k 3:27 (34:19)
Course: rolling (50m up/down). Weather: Cold (-2), light wind.
I'm a happy chap! I think pacing really was the key. Made a real effort to hit the 17:20 5k split and it paid off. Passed the half-way mark feeling brilliant. Oddly a side-stitch seemed to hold me back from 7k, rather than my legs or lungs... but I guess there's always going to be something.
So... that's 4 cycles (just under 3 months) on the program and 5 months of consistant running averaging 50k (3.5hrs) a week (biggest 75k, smallest 24k). I'm still feeling pretty energised, but wondering what's the best way to take things forward? Should I take a break?
There's a 10k I'd like to run fast on April 1st or (if you think that's too soon for improvement) another on May 13th (or both!). Other than that I have a hand full of sprint tri's (5k run legs) between Feb & June, then the first serious Tri of the season (10k run leg) on June 16th.
I'd be interested in your thoughts (broadly speaking) on a running programme between now and then?
Genuinely, thanks so much for all your help.