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I'm currently doing just over 42 mins for a 10k, and around 20 mins for a 5k.
I've got the GNR and the GSR lined up... and whilst im running the GNR slowly with my mum... I plan to try and beat 70 minutes for the GSR.
I've been steadily increasing mileage... but when I hit 22 miles a week, my knees start rebelling.
Anyone have any thoughts on the efficacy of a 3 x a week programme? I found on one the FIRST website.