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I have been advised that the best ay for me to kick on is to introduce a weekly temp run. I do an interval session, long run and a steady pace run.
I have looked into it and can see i need to be running circa 10-15 seconds slower than my 10k race pace. My question in this regard is, i live in a hilly area and it is impossible for me to avoid extremely undulating routes. My 10ks are based on predominatly flat courses. How do i reconfigure my times to take acct of the terrain. I have tried the max hr method and dont like it.
Is a tempo run equally effective if done on a treadmill or track?? Or would i get better results if i knocked say anouter 10 secs off desired pace and did it on the roads?