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I started running at the beginning of 2013 and entered my first 10k in May with a time of 46:23. I trained 6-7 days every week after enjoying it so much and wanting to go faster. Exactly one month later my Yateley 10k (similar course) time was 44:26.
A week after this I quit smoking as I got more of a buzz from running then than I ever did when smoking. Im a 31 years old and have never raced before this year nor am I with a running club. Height 5 11" and weight 79kg. My current training is below:
Monday: Weights including core
Tuesday: Tempo run - 3-4 mile - 1 mile warmup - 1 mile warm down
Wednesday: Weights including legs
Thursday: Intervals 5 x 4minutes maximum effort 2 minutes moderate in between
Friday: Hill Runs 5 hills x 3 sets
Saturday: 5k Park Run (best time 20:50)
Sunday 10 mile long easy run
Any advice on the training would be great. Also a couple of questions
What is a realistic rate of improvement in speed? I expect I will begin to plateau when I am near 40:00 mark. I am really interested to know how quickly the body can condition itself to increases in speed if training, recovery and nutrition are perfect. Does anyone have any experiences/stories of improvement over a period of time?