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I've been running with little structure for nearly 10 years. Recently, however, I discovered Park Run and have been somewhat addicted to bettering my time. At the moment I'm coming in at 19:30 - without killing myself. My target is 18:30 and I wondered what techniques I could work into my schedule (see below) to help me towards that.
Monday: 6-7 miles at a moderate pace
Wednesday: 6-7 miles at a moderate pace
Thursday: 45 minutes of effort training
Sunday: 10-11 slow miles
Thank you in advance!