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I finished last year with a 49:16 over 10k after 18 months of training, is it realistic to aim for a 45 min 10k this year? my current training is as follows
mon:14k easy (6:00 per km)
wed: 10k tempo (5:14 per km)
fri: LSR 18k (6:15 per Km
Sat: 10k (5:30 per km)
I'm currently aiming to increase my LSR to 25k for a few halves i have in the summer, any suggestions on how to improve my times?