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In 2006 I set a HM PB of 1:36 and a Marathon PB of 3:42. This year, my HM time was 1:44 and I did the VLM in 4:00:02, despite training, in my view, better and harder than I did 5 years ago. What, in your opinion would make the biggest difference to my speed:
1 - Switching my speed-work to the track (I currently do it on a treadmill)
2 - Increasing the pace of my long runs (currently ran at ~10 mins/mile)
3 - Cross-training more (I rarely do it, but in 2006 I cycled a lot)
4 - Joining a running club (just did that 2 months ago)
5 - Racing more. (e.g. 10k / cross-country)
6 - More race-pace medium long runs (didn't do enough of these this year)
7 - Building up my core strength (it's shocking, currently)
7- Winning the ASICS Competition and getting professional advice
All advice (and votes) will be gratefully received!