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Hi there, last year I trained for and ran the Sussex Marathon in April and the Portsmouth Coastal Marathon a few days ago. In 2013 I would like to (after resting in January) step down in distance and improve my speed, starting with the 5k. Here's a couple of my pb's:
Marathon= 3hr38 Half Marathon= 1:26 5K= 19:02
I'd really like to have a hard, focussed training program for taking a serious wedge off my 5K pb, hopefully with 2 quality speed sessions a week.
The smartcoach was useless and told me to only do one speed session a week, with all the other runs at 7:20something pace, which will definitely not see me improving my pace.
I currently run about 25-30mi a week, usually with a tempo run, long run and easy run. (Because last year I was focusing on marathon performance, decided that speed sessions were not essential.) I have a 1yr old daughter which I look after a lot, so really don't want to increase my milage by much, (hence targeting a shorter distance!)
Does anyone have any good advice?