Hi - I've been running 6 months, following a 5K schedule which increased the time run in a nice simple fashion. The last 5 weeks or so, I carried on in the same pattern before running my 10K, so I built up to 2x25 mins with a 1 min walk.
Now I can't keep on adding 5 mins a week! and I suspect that running 50 minutes 3 times a week isn't the best idea (knee and leg-wise?). I would like to do another 10K in a few months time, maybe some 5K's in between?
I'm not very performance based (I'm never going to be Good, but I would like to get Better) and I don't want to do anything too complex.
I'm thinking along the lines of running maybe 30 minutes easy on one day, having one day where I maybe try some faster bursts (not so sure about this - how many, how long?) and increasing the mileage gradually on one day a week.
What do you recommend? What do you do?