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Im looking to do a 10k in sub 40mins or under my previous two 10k runs were 45 and 43mins i train twice a week with a running club with one day being a decent paced 6-10 mile run with some hills involved i normally do 7 miles with my most recent run being timed at 50mins for 7.85 miles. I do speed sessions on the other day between 20x200 16x400 12x600 8x800 5x1500 it varies between weeks. I find these quite tough and rewarding i normally do two runs a week out with my club to do slow run from 6-10 miles these a slow paced runs normally an hour.
Im more or less wondering if anyone can guide me or help me with training out with my running club ie what speed to be running at etc or hill sprints etc.