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I get sometimes ashamed to tell people I still finish 10K in 1hr 05mins. I am running slowly and trying to pace up but even a small break from running put me back to where I was at the start. I am not looking for a overnight solution really but open to suggestion from everyone .
I have been trying to do interval training which I found good so far.I did last 10K in 1hr which is 5min improvement. The basic training is running 5mins on the treadmill at 9miles/hr , then increase to 10 for another 5mins , then 10.5 for another 5mins , then to 11 for another 5 . After that decrease it slowly at the same rate.Next week instead of starting at 9 , I am going to start at 9.5 and will take it to 11.5.And after 2 weeks , will start at 10 and take it to 12.
Anything else which has worked for you ?