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I've been running for a few years and tend to do about 10-15 miles a week. I'm trying to improve my 10km time and have recently started doing intervals on the treadmill once a week in the hope that this might help. My current best for 10km is 52mins and i'd like to try and go under 50 in the next few months.
What are the best intervals to increase speed for this kind of distance? Currently I am doing 5 x 3min @ 14kph and 2 min @ very slow jog/walk. I had tried do jog at 10kph for the slow part but found i could only manage 3 repeats.
Any advice greatly appreciated!