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Im what you might call a self-taught runner. Ive got down to 42 min for a 10k, simply by doing lots of 10k ish distances, on road or treadmill. Im now struggling to make further improvements.
If I was targetting say 40 min for 10k, what speed/pace should I be aiming for when doing tempo, easy, slow runs etc? Ive never really followed a training plan before , and every plan Ive been reading seems to revolve around these different speeds.
Thanks very much.