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After a 3 day training plan to help increase my 10k times(plus other races), Ran one yesterday in 57.21 very hilly course(dronfield).
At the moment i'm doing
Mon- 2.5miles quite quick
Weds- 4 miles slower than above
Fri- LSR 1hr long
I would like to keep the 3 day training but find the most helpfull training to do on those days, my next 10k is derby on 28th april so would like a lot better time as its quite a flat course.