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I'm 39 and over the last couple of years my 10k race times have reduced from 42 mins to 39, but I have seen no further improvement in my speed since Dec'11.
I run hard about 2-3 times a week and have a couple slow runs in between. My runs are mixed, flat, hilly, cross country and I tend to go out mostly for 5-6 mile runs and perhaps do a 10-20 mile run weekly. I also cross train and do weights (squats, deadlifts, various core workouts and upper body) about once a week.
I've looked at lots of training programmes but want to know what is most likely to work and how I should train properly. A bit of advise I was given was to do 400 meters and perhaps try HR training. I wondered if someone could help me with how many sets of 400m I should do, the effort level I should put into it, and the rest period. Also is there some simple literature I could read about HR training? I have a HR monitor with my Garmin but never use it!
I do belong to a running club but it often conflicts with work, so I tend to train alone on my faster runs.
My goal is to knock off as many seconds as possibly in my 10k races, I'm not sure if setting a goal of 38 mins is realistic or not, even if it takes a year or two.