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I have been running 10ks for the last few years and have recently (last few months) started training for a half marathon ortwo. I have been doing long runs for a couple of months but can't seem to get to a stage where I feel comfortable after 10k.
I run 10k in about 44 mins (with a PB of 41) so keep to a 5 mins/KM pace for my halves. Despite this, my legs seems to get absolutely KO'd after 10-12k and my pace drops significantly. It's a real intense effort to get through the last 7k or so. This isn't a one-off and has happened the last 4 or 5 occasions I have run this distance.
I am presuming that the reason for this is due to leg strength. Does anyone have any advice on how to build this up? I am thinking squats and cross-training e.g.Spin class but have heard that building leg muscle can have an adverse affect. SO would appreciate advise from you experts!
Thanks in advance!