I know this site is a wealth of excellent advice on the subject, but my brain just goes totally numb at figures,
I have no track within reach, nowhere really flat for weekday runs, no suitable grass ditto.
I would be really grateful for a simple first step in the right direction.
I have a good idea of my 10k and 1/2m
times having recently done one of each (Flat) is it posible to do speedwork to times rather than distances?
When I first started running I came off the treadmill and could do 30 mins at 9 min miles or better, now I can do a flat 1/2 in 2 hours 23, so endurance is better, but speed is slower. I would love to be able to do a quicker 1/2 or less than 1 hr 10k I'm female, and 45 by the way!