Hi, I'm a 42yo woman whose been running for 5 years having done no exercise for years before that. I currently train 3-4 times a week, a long run of around 2 hours, a club speed session, a threshold run and sometimes another steady hour. I eat reasonably well, but don't pay particular attention to my diet from a running perspective. My BMI is at the too end of normal. I also do two core sessions and a yoga class each week, plus 2 spin classes. My 10k pb is 48min, although currently running closer to 50min, half is 1:54. So, if I pay more attention to training specifically for running, get more consistent about the 4th run and maybe a 5th, lose a bit if weight, what might I be capable of? Is 45min for 10k and 1:45 for a half possible do you think?